Name: Playbook - ATO FITNESS by Kayla Rossi - GLUTES/ HAMS
Uploaded: 2023-12-07T16:30:34.021Z
Duration: 60 min
Description: GLUTES/ HAMS

- 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

- standing in a squat position push legs out engaging glutes and abductors

Squatted abductors

ABDUCTOR superset

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Box squats superset with banded good mornings

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Stand in a wide toed out stance holding barbell 
- Lower into a squat touching the barbell to the ground while keeping your back straight
- Stand up to full extension, squeezing the glutes

Dumbbell sumo deadlift

Stay on same leg, perform all 3 variations back to back before switching legs

- 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

-point toe and keep chest up while performing a kick back. 
-you will only be able to go partial of the way up squeezing upper glute in contraction

isolated glute kick backs (pointed toe)

-perform like regular glute kickback but instead go in a side to side motion as you lift back leg

“TIK TOK” glute kickbacks

GLUTE KICKBACK TRI-SET

GLUTES/ HAMS

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🤣💀

GLUTES/ HAMS

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