Name: Playbook - Kenna Matta - Legs & glutes strength and growth
Uploaded: 2023-06-02T18:33:48.702Z
Duration: 45 min
Description: Legs & glutes strength and growth

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

Alyssa

Perfect combination of movements and reps for strength and growth.

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes
- Increase weight with each set

Weighted hip thrusts

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and pause for 2-3 seconds 
- Push through your heels to stand up
- Increase weight with each set

Barbell pause back squat (2-3 sec)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Repeat reps on opposite side

Dumbbell bulgarian split squats

- Seated on the leg press
- Place one foot on the platform
- Bend your knee lowering the sled toward you
- Drive through your heel to press the sled back up to starting position
- Complete desired reps then repeat on the opposite side

Single leg glute focus leg press

Legs & glutes strength and growth

Glutes gains in a hurry

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

Lean Legs

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

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

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! 💖💖🤗✨✨

Legs & glutes strength and growth

Community

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