Name: Playbook - Kelsey Adkins - W7/D5 Glute Isolation
Uploaded: 2023-12-30T17:26:53.849Z
Duration: 60 min
Description: W7/D5 Glute Isolation

Ok. Those fire hydrants / donkey kicks superset literally killed me.

Dannon

Pause for 3 seconds at the top and squeeze glutes

Barbell Hip Thrusts with Pause

Start with legs and knees shoulder width apart and on the way down of the thrust keep feet planted and pull knees apart against the band

Band Hip Thrusts Abduct Down

Superset

Keep your back flat, slight bend in the knees, and do a small pulse at the bottom of the RDL

RDL with Pulse

Place the dumbbell behind your knee and keep leg bent. Lift leg out to the side to horizontal using the outer glute

Dumbbell fire hydrant

Place the dumbbell behind your knee and keep your leg bent. Lift leg to horizontal using your glute. Do not let hips twist when lifting up

Reps should be done on each leg

Dumbbell donkey kick

Do the the leg raise on one leg right into the side leg raise on the same leg and then switch sides.

Glute Bridge Single Leg Raise

Keep hips raised the whole time. Keep leg elevated and bring out to the side

Single Leg Glute Bridge Lateral Raise

Abductor Machine Lean Forward

W7/D5 Glute Isolation

So excited to be starting this program! Day one and legs are feeling like jello 😝

Annie

Sarah

I always come back to this leg workout for efficient, simple, foundational leg exercises.

Michelle

W1/D1 Glutes and Hamstrings

Kaitlyn

Tessa

W1/D2 Upper Body

Alli

Starting over with the booty program and feeling strong! 💪🏼

Brittan McCombs

W1/D3 Glutes and Hamstrings

Loving the variety in the upper body workouts!

W1/D4 Shoulders and Back

Amber

W1/D5 Glute Isolation

Holy crap this workout kicked my butt! Pun very much intended. 😰💪🏼

I just love your style of training! Simple, effective exercises that we know WORK!

W7/D5 Glute Isolation

Community

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