Name: Playbook - Katie Becknell - Glutes & yamssss 🍑
Uploaded: 2024-04-23T23:47:50.581Z
Duration: 60 min
Description: Glutes & yamssss 🍑

Kiki

10x10 kas glute bridge
3x8 dumbbell rdl

SUPERSER
3x8 touch down
3x8 reverse deficit lunge

3x15 hamstring curl

SET UP: 
For weight: If you cannot do a barbell plus 45s on each side, I would suggest either using a heavier dumbbell or a smith machine. You likely won’t be able to roll the bar onto your lap with anything less than 45s on. Also use either a barbell pad or a rolled up mat to protect your hips when using a barbell!!

FORM TIPS:
Different than a hip thrust, you should only be lowering your hips about halfway. Place feet shoulder width apart, feet slightly turned out and at the top of the movement your legs should be at a 90 degree angle. 

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.

Barbell KAS Glute Bridge

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:
Grab a single dumbbell and find either a bench or stool that when you put one foot up on it your leg creates a 90 degree angle (or less if you are more beginner). Ideally you would place this close to a wall so you can use it for stability, if not thats okay it will just be more of a challenge on your balance. 

FORM TIPS:
As opposed to a step up, you will be starting at the top and lowering yourself down to the floor. You should only slightly TAP the floor with the toe of the non working leg. DO NOT push off the floor with the non working leg, drive through the heel of the working leg to get you back up.

Hold the dumbbell in the arm opposite of the working leg. Slightly bend your torso forward to target your glutes more and use your free hand to stabilize on the wall in front of you. 

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 Touch Down

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. 

10 reps on EACH LEG, the bar should be racked on the back of your shoulders. If you cannot press the weight over your head, either use a squat rack to unrack or you can also use dumbbells and just hold them on both sides of your legs. 

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.

EZ Bar Reverse Deficit Lunge

SUPERSET (touch down, reverse deficit lunge)

SET UP:
You can use either a seated curl machine or lying curl machine (lying is my preference but use whatever is available to you!) Or if you dont have either machine you can also use a yoga ball, lay on your back on the ground, place your feet on the yoga ball and curl the ball to your butt. 

FORM TIPS:
Make sure your knees are in line with the pivot point of the machine. Find essentially the ‘joint of the machine and make sure you are aligned in the right position for you. Flex you feet and I know Im probably starting to sound like a broken record but MIND TO MUSCLE CONNECTION. Think about pulling your heels down in the seated or up to your butt in the lying with your hamstrings. 

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.

Glutes & yamssss 🍑

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