Name: Playbook - ATO FITNESS by Kayla Rossi - 4.20| GLUTES 🔥
Uploaded: 2023-12-07T16:30:33.636Z
Duration: 72 min
Description: 4.20| GLUTES 🔥

Iraida

Kayla

Do each move back to back then rest 1 min.

Put band around knees. 
Get into squat position and rock back and forth from each leg

Banded squat rocks

Banded body weight squats

Banded side steps

Warm up!

Wide stance.
Hold dumbbell in the middle. 
Squat down and come to a complete stop at the bottom before pushing up. 
Focus on stopping, relaxing your glutes, then activate again and push up

Dead stop dumbbell sumo squats

HEAVY barbell glute thrust

Slow, controlled! Focus on glute activation! /0 each leg

Single leg body weight glute thrust

Glute thrust circuit

Do all 3 variations back to back then rest 1 min between rounds

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

RDL bottom pulses

Hold dumbbell between legs
Wide stance, toes out

Dumbbell wide stance RDL

RDL TRI- SET

- Get into position and place the bottom of your foot on the handle
- 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

Do a glute kickback switching from one side to the other in a half circle motion. Back and forth is 1 rep

Side to side glute kickbacks

Cable abductor

Kick back circuot

4.20| 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🤣💀

4.20| GLUTES 🔥

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