Name: Playbook - Katie Becknell - Dumbbell Only GLOOTS 🍑
Uploaded: 2024-04-23T23:47:50.648Z
Duration: 45 min
Description: Dumbbell Only GLOOTS 🍑

Annabelle

getting a little closer to a big butt 🤭

angelika

4x30 hip thrust complex 
4x8 dumbbell rdl
3x10 dumbbell sumo squat
3x10 each leg dumbbell reverse deficit lunge

For this complex you will be doing 10 reps single leg hip thrust on one leg, straight into 10 regular hip thrusts, then 10 reps single leg hip thrust on the other leg. 

SET UP:
You’ll need a single dumbbell and either a bench or box that is about the height of your knee for this exercise. 

SINGLE LEG HT FORM TIPS:
First, start by placing the bottom of your shoulder blades on the bench or box. Place feet slightly wider than shoulder width apart, feet slightly turned out and at the top of the movement your legs should be at a 90 degree angle. Place the dumbbell on the side of the working leg slightly below your hips, ideally resting on the very top of your quad muscles not on your actual hip bones. 

Lift the non working leg off the floor and slowly lower until your butt is just a few inches off the floor then squeeze your glutes to press back up to the starting position. 

Keep it slow and controlled and focus on the mind to muscle connection, think to yourself “the only way this bar is getting up is by squeezing my BOOTY”

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Hip Thrust Complex

SET UP:
Grab two moderate weight dumbbells. I would suggest standing next to a mirror to be able to see your form from the side. 

FORM TIPS:
This is a GLUTE BIASED rdl so you want to think of it more like a hinge movement with your hips. Keep a neutral spine (tuck your pelvis in), slight bend in the knees and think to send your hips back until you feel a good stretch in your glutes. Trace your legs with the dumbbells, they should not float more than an inch away from your legs through the entire movement. Stop when you hit about halfway down your calves / your upper body is parallel with the ground. 

I always think about screwing my feet outwards while not actually moving my feet and that mind to muscle connection, think about only using and squeezing your glutes to get you back up. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell RDL

SET UP:
All you need for this exercise is a single dumbbell or kettlebell (grab that heavy weight, you can do a lot more weight than you think with this one!)

FORM TIPS:
Feet slightly wider than shoulder width apart and feet slightly externally rotated. I like to grab the dumbbell with my hands stacked on top of each other but you can use any grip thats comfortable for you!

When picking up the weight act like you are doing the squat movement, dont want you hurting anything when getting into that starting position. Keep your shoulders pulled back and down (shouldnt be rounding the back at all during the entirety of the exercise). 

Slowly lower down to where your femurs are parallel with the ground. This exercise its so important to find that mind to muscle connection especially if you want to target your glutes. Think about squeezing your glutes to get you back up.

Dumbbell Sumo Squat

SET UP:
For this exercise we want about a 3-5 inch high surface for our working leg. Either use a single number plate or stack two plates on top of one another depending on what equipment you have available. And a single dumbbell. 

FORM TIPS:
The working leg should be planted in the middle of the plate you just set up. To target your glutes youll want to slightly lean forward and drive through your heel on the way back up. Try your hardest to not push off the back leg to get you back up, only use the glute of the front leg. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Only GLOOTS 🍑

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