Name: Playbook - Juli Bauer Roth - Glutes
Uploaded: 2024-02-24T21:26:48.386Z
Duration: 45 min
Description: Glutes

Based on statistics, people love a glute workout so here is another one coming your way!

Inchworm to Spiderman Lunge

Quad to hamstring stretch

Hip cradles

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Step one foot behind you and lower down until your back knee is close to the ground 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Reverse step lunges

- Place one foot on a bench or box 
- Raise one leg in the air  
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Foot elevated single leg glute bridge (R)

Foot elevated single leg glute bridge (L)

Warm-up

- Stand on platform towards the back in a squat position and place shoulders in the pads so that your neck is in a comfortable position
- Unlock the sled of the machine and push hips back and through the heels
- Once the hips have reached a relatively parallel depth, push through your heels to the original position.

Reverse V-Squat

- Support upper back on a bench and the barbell across your hips
- Press barbell up until both knees are bent to 90 degrees 
- Once you reach the top, repeat with two small pulses
- Lower your glutes to the floor and press back up to starting

Barbell hip thrust + 2 pulses

- Kneel with one knee on bench 
- Place the other foot into a ankle strap or kickback strap 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback (kneeling)

- Keeping your feet aligned with your knees 
- Lean forward to create more tension in glutes
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine (leaning forward)

Pigeon stretch (R)

Pigeon stretch (L)

Figure four stretch (R)

Figure four stretch (L)

Quadruped adductor stretch (R)

Quadruped adductor stretch (L)

Cool down

Glutes

Gym Lower Body

CrossFit Style Workout

Dumbbell Upper Body

Gym Split Day

Gym Legs

HIIT

Core

Kettlebell Workout

Emma

30-Minute Dumbbell Arms

Dumbbell Lower Body

Gym Full Body

Bodyweight Travel Workout

Sara

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

30-min Upper Body

Glutes

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