Name: Playbook - Kedara Thomas - WK 2- Day 4 {Glute Burner} 🔥
Uploaded: 2021-11-15T02:52:37.828Z
Duration: 45 min
Description: WK 2- Day 4 {Glute Burner} 🔥

This glute workout will be a focus on firing up those glutes. It will be broken down into 3 supersets to give you a good pump and burn 😅 Increase weight each round to challenge yourself and get those gains!

Do a cardio warmup of your choice for 5 mins before you begin your workout of the day.

Warmup

This superset will be a single leg hip thrust followed by a curtsy lunge with a pulse. Repeats for 4 rounds.

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
* Work each leg

Single leg glute bridge

- Position a dumbbell in each hand 
- Step back and across in a curtsy lunge and pulse while at the bottom 
- Step up to the starting position
- Repeat for desired reps
*Work each leg

curtsy lunge

Booty Burner #1 🍑

This superset will be a Lateral Lunge followed by weighted kickbacks. Repeat 4 rounds.

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Squat down slightly 
- Jump up and kick your heels to your butt
- Land on your forefeet and repeat

Double leg butt kicks

Booty Burner #2 🔥

This superset will be a sumo squat followed by

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Start in a squat position
- Move down into a kneeling position 
- Repeat for 10 reps

Crab walks

Booty Burner #3 🔥

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

WK 2- Day 4 {Glute Burner} 🔥

Guuuuurl listen….that’s a legit 🔥🔥 one! 👏🏽👏🏽 thank you!

Stranja

Lala

Amazing! So glad I found you on Instagram!

WK 2- Day 4 {Glute Burner} 🔥

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