Name: Playbook - ATO FITNESS by Kayla Rossi - GOT GLUTES?
Uploaded: 2023-12-07T16:30:34.032Z
Duration: 75 min
Description: GOT GLUTES?

Awesome glutes workout!!! The burn is awesome!!!

Derrik Olmstead

Kayla

My entire lower body is shot lol. Your ears had to be burning from me cursin you out lol! But my workouts with you make my day. While I may feel weak when I do things, the end accomplishment is worth it all! Much love

Francine LaDuca

Got glutes? This gym workout is designed to isolate, build, and shape the glutes for a crazy booty burn

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through ( RDL)

- Begin the movement by bending at the waist and pushing your hips back towards the machine into a squat 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through squats

Cable pull through 2-ways

- Hold the dumbbell at chest or between legs 
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

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 circuit

GOT 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

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 🤣💀

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🤣💀

GOT GLUTES?

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