Name: Playbook - ATO FITNESS by Kayla Rossi - 4.28| GLUTES
Uploaded: 2023-12-07T16:30:33.608Z
Duration: 60 min
Description: 4.28| GLUTES

Derrik Olmstead

Iraida

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Put lighter resistance band around ankles walk 10 steps forward, 10 steps back, 10 squats

Put band around ankle walk forward and out to the side to create resistance. Then walk backwards doing the same motion

Banded forward walks

Banded side steps

Banded squats

BAND WARMUP

Toes slightly turned out. 
Controlled tempo , this is more about form then weight today. Focus on mind muscle connection through your glutes 
** cue: think about internally squeezing your glutes through the entire movement.

Barbell or smith machine squats. TOES OUT

-put band around knees 
- toes elevated 
** cues: toes slightly turned out , push hips back stretching your glutes abs hamstrings fully, at bottom of rep push knees against band activating glutes to complete rep

Banded barbell RDLS

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

RDL superset

- Begin in a prone position with your legs off the box
- Keeping your back in a neutral position squeeze glutes to raise legs 
*** if you don’t have this machine at your gym you can do this lying off a bench with ankle weights or just with body weight

Reverse hyperextensions

HEAVY barbell glute thrust

4.28| GLUTES

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🤣💀

4.28| GLUTES

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