Name: Playbook - Jesse Rey - Legs Glutes Aug 2023
Uploaded: 2023-07-07T03:22:22.414Z
Duration: 70 min
Description: Legs Glutes Aug 2023

This workout targets the glutes as well as the groin and hip flexors for a balanced but intense workout . Finish off with intervals on the spin bike

Substitute for a barbell hip thrust against a bench if you don’t have a similar machine.

Pause at the top! Focus glute engagement

Play with wider stance narrow stance 

Energize the feet ( I like to point my toes at the top)

Booty Blaster

Use a 45 plate or a baby riser ( like 3 inches off floor) to elevate the working leg for bonus glute activation 

Pause at end rage of motion and drive thru the plate to stand up keeping core tight

Barbell Elevated Back Lunge

Focus the hip raise pushing off the knee

Keep knees tucked back and core tight ( try not to hyper extend the back

Side Plank Abduction

Lunge and Side Plank abduction

Moderate to heavy weight 

Focus im tight core and glute engagement 
Slow controlled nonstop tempo

Sumo Front Squat

This will engage and work the lower back but it should be secondary to the glute extension 

Keep knees bent and keeps touching 

Progress to a straigh leg kick out

Reverse Hypers 1/2 knee

Sumo Front Squat+ Reverse Hypers

Seated Adduction Machine

***Prioritize Out to in to focus inner thighs”

In to out to focus glutes 

Work from a high knee to modify 
Extend the leg to progress

Flare Kick

Seated Adduction + Flare Kicks

30 second to a minute of leg burning work !

Stay off the seat to hit the glutes and keep resistance moderate high.  You need to be able to keep a burning sensation without stopping too soon and last the time

Legs Glutes Aug 2023

More workouts from Jesse Rey