Name: Playbook - Kenna Matta - Cable glutes & hammys
Uploaded: 2022-09-11T14:41:40.529Z
Duration: 45 min
Description: Cable glutes & hammys

My fav!! 🥰🫶🏼 I’m working on growing my gluteus medius to lift & fill out my booty & the kickbacks + sidekicks really do the trick 🙌🏼❤️‍🔥🍑🍑🍑

Alyssa

Cable booty is still one of my favs for upper booty toning ❤️‍🔥

Yayyyy! Increased weight from last time!! (2 weeks ago!) 🔥🫶🏼 It gets easier 😅☺️

That was fun!! First time efficiently using the cable system for booty 🔥

Work your glutes and hamstrings with just the cable machine and attachments

- Holding the cable bar sink down into a squat and lean back to feel the resistance 
- Take 10 small steps backward staying low in your squat 
- Then take 10 small steps forward back to your starting position

Cable squat walk

- Start with your feet shoulder width apart standing close to the cable
- Hold the bar in front of your shoulders and slightly lean back with enough weight for resistance 
- Stand up pushing through your heels and slowly lower back down

Cable Front Squat

- Hinge at your hips and hold the bar with arms extended keeping your lats engaged (pretend you’re squeezing an orange in your armpits)
- Thrust your hips forward to stand up straight pulling the cable 
- Slowly hinge back to the starting position

Cable Deadlift

- With the attachment around your ankle slightly hinge at your hips and hold onto something to keep you steady
- Keep your core tight to avoid arching your back
- Kick your leg back to full extension then slowly bring it forward 
- Focus on the movement coming from your glutes 
- Repeat on the other leg

Cable kick back

- With the attachment around your ankle keep your core tight and focus on making the movement from your glutes
- Slowly raise your leg out to the side and slowly bring it back 
- Repeat on the other side

Cable lateral kick backs

Cable glutes & hammys

Glutes gains in a hurry

I used logs as a replacement for weights up in the mountains 🤪🪵 It was successful! Haha

Lean Legs

Tough!! This one was a rough one but definitely feel the booty gains!! Haha 😮‍💨🔥

Legs & glutes strength and growth

Still super exhausting if you go too heavy at first. Start a bit lighter than you think!!! 🔥

Don’t go too heavy / hard 1st or 2nd sets!! 😮‍💨🔥🔥

All levels - Legs and Glutes

grace

The single leg press was harddd! I couldn’t do all of the reps 😮‍💨🔥 Loved everything tho, I feel exhausted. Haha

INTENSE leg day

Strong legs & booty

I added a leg band & a light weight barbell (I’m staying the mountains so I used a Garden Hoe 🤣💀🏔️) Super solid!! 🤍🤍

Body weight lower body

Grow your glutes

Stronger than I expected!! It’s good to push it a little with weight & take it slower if necessary 💗

Modified a bit this time! But solid! 🧨 Sometimes I switch out things depending on whether I want to focus more / less on certain areas or muscles 💪🏼🤗

So solid! I had an appointment, so I had to break it up into 2 parts with heavier weight. So good!! 🖤

Intense lower body

Switched it up a lot to focus more on the glutes this time, but solid baseline for sets!

Quick legs and glutes

Had to switch to the Leg Press Machine for the Sumos, but I’m feelin’ the BURN 😋🔥

Feel the burn!! I like the Smith machine because it helps you stay in form & go deeper with control 🔥

Smith machine legs and glutes

I like the hamstring ball curl at the end, a nice segment into a cool down sesh 🩵

Those dumbbell sumos at the end…. 🤣🔥🔥

Quads Glutes & Hamstrings

Barbell glutes and hamstrings

Glutes on fire 🔥

Woooo! Start out lighter so you don’t get exhausted 😮‍💨🔥

Legs and Glutes - Strengthen & Build

Loved the Landmine Sets 🔥 It’s fun to switch it up!!

Loved it!! Already learned so many new workout sets for my first circuit! 💖💖🤗✨✨

Cable glutes & hammys

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