Name: Playbook - ATO FITNESS by Kayla Rossi - 3/15: GLUTES 😎
Uploaded: 2023-12-07T16:30:34.008Z
Duration: 45 min
Description: 3/15: GLUTES 😎

Great way to start a Monday! 🥵🔥💪🏽

Kayla

Iraida

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Set up in a split stance with your front foot elevated on a plate or box
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

10 full reps. 10 pulses. Focus on contracting your hamstrings and using t to pull yourself up and not your back

Glute ham raise

Put band above  knees with dumbbell on hips. As you thrust up push your knees apart against the band and squeeze

Dumbbell hip thrust

Put band above knees. Using one leg thrust up and pull knee apart

Single leg banded hip thrusts

Banded Glute thrust superset

3/15: GLUTES 😎

Derrik Olmstead

Mayra

5.31| High volume glutes

5/27| QUADS

Awesome haven’t been pushed like that in a long time!

Kelly

I was trembling after the first workout! I loved it

Yolanda

5.21| GLUTES AND HAMS

INSANE!!! I’m drenched in sweat!!! Adding to my favorites.

París

5.17| QUADS

5.16| GLUTES

5.12| GLUTES

Sweet baby Jesus!!! This was a killer! My legs, my 🍑 and I thank you…..but I still cursed you out the whole time 🤣💀

Francine LaDuca

5.10| QUADS & GLUTES

Awesome!!! I like all of the different exercises for each muscle.

Not sure if I went numb or just got an adrenaline shot around the third round….either way it was amazing…..I think I spent round 4 cursing you out🤣💀

3/15: GLUTES 😎

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