Name: Playbook - ATO FITNESS by Kayla Rossi - 6.20 | GLUTES 🍑
Uploaded: 2024-02-04T18:51:51.566Z
Duration: 60 min
Description: 6.20 | GLUTES 🍑

Melissa

3 drop sets per set. Do all 3 sets back to back. Rest between rounds. 3 rounds 
1. Heaviest weight: 10 reps 
2. Middle weight: 15 reps
3. Lightest weight: 20 reps

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Drop set dumbbell RDLS

Wide stance dumbbell RDLS

- Start with feet wide and toes pointed out
- Engage your glutes 
- 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

Sumo deadlifts superset with wide stance RDLS

Either use barbell, glute thrust machine, or smith. 
- band around knees
- as you push up, push your knees out against the band

Banded Glute thrust

Keep legs almost full extended with only a slight bend in the knees. 
Perform glute thrust focusing on the tie in

Tie in targeted glute thrusts

Glute thrust superset

Keeping constant tension on glutes lower down only until right before tension would release then squeeze glutes to lift legs up

Constant tension reverse hyper

Single leg reverse hypers

Reverse hyper superset

6.20 | GLUTES 🍑

Derrik Olmstead

SHOULDERS 🤘🏻

Just finished this right after quads!! Badass shit. Really hard. Really Intense. I felt like I was gonna give up but I kept going because I enjoy how this program pushes me!!

Leg FINISHER circuit 😮‍💨😮‍💨

Lisa

Awesome workout definitely feel it once finished!!

Ryan

Anne

30 min SHOULDER BURNER 😤

Wolves Forever!!! I love all of these workouts. This is my favorite quad workout.

QUADS 😮‍💨

Holy shit!! MY QUADS ARE ON FUCKING FIRE!!! CRAZY INTENSE!!!

This was hard but the pump was well worth it

Kayla Rossi; Making my legs shake since no ones son is doing it 🥲🔥

Mileysha

8.15 | QUADS

Sorina

7.10| Abs and cardio

7.6 | QUADS 🍗

Awesome!!! I almost fell down on the banded jump squats!! All of these workouts make me feel alive everyday!!!

6.20 | GLUTES 🍑

Community

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