Name: Playbook - Kenna Matta - W4/D1 Glutes on fire 🔥
Uploaded: 2022-04-21T18:49:46.738Z
Duration: 60 min
Description: W4/D1 Glutes on fire 🔥

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

W4/D1 Glutes on fire 🔥

Alisha

Definitely got the heart rate up and my legs are on fire! Love getting my week started with this leg workout.

Chelsea

W1/D1 Lower body strength training

Angelly

W1/D2 Arms & Back

The Bulgarian Squats killlllled me 😫 I need to practice those more!! 🔥

W1/D3 Barbell Legs and Glutes

W1/D4 Dumbbell Full body

Solid! Especially if you don’t really take breaks & you loop it through 💗

W4/D1 Glutes on fire 🔥

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