Name: Playbook - ATO FITNESS by Kayla Rossi - 5.12| GLUTES
Uploaded: 2023-12-07T16:30:33.544Z
Duration: 65 min
Description: 5.12| GLUTES

Derrik Olmstead

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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

Shrug machine or barbell RDLS

Keep constant tension on hamstrings and glutes

Resistance band constant tension RDLS

Superset 1

Band around knees! 
These should be very heavy, focus on keeping constant tension through entire movement

Machine or barbell banded glute thrusts

Banded kick backs

Superset 2

Wide stance, toes out. 
Keep butt tucked under the entire movement and squeeze through glutes

Landmine sumo goblet squats

Cable squats

Superset 3

5.12| GLUTES

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

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🤣💀

5.12| GLUTES

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