Name: Playbook - Kenna Matta - Glutes on fire 🔥
Uploaded: 2022-04-12T21:12:30.736Z
Duration: 60 min
Description: Glutes on fire 🔥

Super good! I liked the elevated barbell hip thrusts 🔥

Alyssa

Fire up your glutes and hamstrings with me 🔥 You can use only dumbbells if you do not have a barbell setup at home or you can hit the gym!

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Position the bar accords your hips
- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Slowly lower back down

Elevated barbell glute bridge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Barbell Frog pumps

- Keep your weight on your front foot and step the other one back 
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Keeping your foot placement sit your hips back and lower both legs to 90 degrees 
- Drive back up through your front foot and leg

B-stance dumbbell RDL into squat

- Lay on your side with your bottom leg slightly bent 
- Lean forward slightly, keep your top leg and hip fully extended, and turn your foot down 
- Place the weight on your hip and hold it there
- Use your glute muscles to lift your leg and slowly lower back down  
- Repeat on the other side

Side Lying Hip Abduction

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat and pulse once
- Stand up to full extension

Dumbbell Sumo Squat w/ pulse

Glutes on fire 🔥

Robin Fortunato

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

Cassie

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

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

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

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

Cable glutes & hammys

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

Somi

Barbell glutes and hamstrings

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! 💖💖🤗✨✨

Glutes on fire 🔥

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