Name: Playbook - kennedy nease - 💅🏼glutes⚡️
Uploaded: 2024-04-01T02:45:38.587Z
Duration: 70 min
Description: 💅🏼glutes⚡️

Emma

it’s a lower body day with a focus on glutes.

let’s get those booties to work 🕺🏻🕺🏻

hinge at those hips baby - imagine a string pulling your tailbone to the back of the room
spine neutral
core tight

KB Deadlift

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

do the reps on each side!

Staggered Deadlift

Chin tucked, eyes forward
Squeeze glutes at top

Dumbbell Hip Thrusts

keep feet flat on the ground, push up against the ground and come to a slight squeeze in the glutes

do reps on each side

Single Leg Hip Thrusts

feet hip width apart
core engaged
don’t let knees collapse in
increase weight as the reps decrease

Squats

Leg Press

Place the band above your knees. Start on your hands and knees, then while keeping your knee bent, lift up and squeeze the glutes.

do reps on each side!!

Fire Hydrants

Keep your back neutral, and bring your leg up behind you while squeezing your glutes. Keep your core tight to avoid arching the lower back.

do reps on each side!!

Donkey Kicks

💅🏼glutes⚡️

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

💅🏼glutes⚡️

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