Name: Playbook - Kelli Rose - Day 3 - Lower Body Glutes Gym
Uploaded: 2023-09-23T01:39:40.762Z
Duration: 40 min
Description: Day 3 - Lower Body Glutes Gym

Alana Teasley

YES YES YES YES!!! 🔥🔥🔥 a heavy day for ya girl!

Ash 🤍

This glute-focused gym workout is designed to help strengthen and tone your glute muscles while also engaging other lower body muscles for stability and support. These are great foundational exercises that you’ll see throughout my lower body programs. Make sure to maintain proper form with each exercise and adjust the weight as needed to challenge yourself while ensuring good technique. This routine is ideal for individuals looking for a quick gym workout that focuses on developing their glutes and lower body strength.

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your upper back and shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, until your glutes are just above the floor

Barbell Hip Thrust

- Hold a heavy dumbbell directly between your legs, plant both feet on the floor further than shoulder-width apart, toes pointed slightly outward
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes
- Continue bending your knees until your upper legs are near parallel with the floor
- Push your feet through the floor to reverse the movement
- Drive your hips forward and keep your shoulders pulled back to "unhinge"
- Ensure you finish at the top by squeezing your glutes, not your lower back

Dumbbell Sumo Deadlift

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

Hamstring Curl

- 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

Day 3 - Lower Body Glutes Gym

Neisa

Krystal

Been doing my own workouts  for awhile but was ready to get back to some structure ! I’ve been feeling fatigued & heavy lately! Loved this first workout it took me back to basics, challenged me but didn’t exhaust me too much! Has me excited to see how much I can progress !

Day 3 - Lower Body Glutes Gym

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