Name: Playbook - ATO FITNESS by Kayla Rossi - 4.6| GLUTES
Uploaded: 2023-12-07T16:30:33.724Z
Duration: 45 min
Description: 4.6| GLUTES

Sarah

Amazing as always!! Love a good glute workout! 😅🙌🏽

Kayla

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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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Holding the end of the landmine bar in goblet position with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine goblet sumo squat

Landmine squat pulses

Landmine squat superset

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- pause 1 second at bottom 
- Drive through your heels to press the sled up to starting position

Vertical leg press

- band around knees
- dumbbell on hips
- as you thrust up push knees out against band

Banded dumbbell glute thrust

Banded kick backs (bent knee)

Banded kick backs ( straight leg)

Banded kick back circuit

4.6| GLUTES

Derrik Olmstead

Mayra

5.31| High volume glutes

Iraida

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🤣💀

4.6| GLUTES

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