Name: Playbook - Train Like Royalty App 👑 - Beginner Glutes 3- GYM
Uploaded: 2023-11-30T20:54:10.171Z
Duration: 45 min
Description: Beginner Glutes 3- GYM

Smith Machine Squat

Start on a bench slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 
Tuck your chin and brace your core. Your hips, knees and feet are in line. 
Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Db Hip Thrust

Start with feet close stance. begin by holding a set of dumbbells in front of your thighs. Keeping a very slight bend in your knees for protection, the dumbbells will start to lower; once the dumbbells are at your knees, do not bend the knees any further. Continue to push your butt back until the dumbbells reach mid-shin. As you do this, keep your shoulders pinched together and chest tall so that you maintain a flat back throughout the entire movement. To return to the top, simply drive through your heels, push the floor away from you, and stand, squeezing your glutes at the top.

Narrow Romanian Deadlift

Fire Hydrants

Jump squats

Beginner Glutes 3- GYM

Beginner dumbbell leg day

Dumbbell lower body + abs

Dumbbell Lower Body 2

Dumbell LEGS

Marsha

Beginner Glutes 1- GYM

Amber

Beginner Glutes 2- GYM

Jennifer

Glutes

Complex Leg Day

45 min Full Leg Day

Kate

Great I love this advanced gym idk why I wasn’t doing it before

Leg Day w/ Glute Focus

Advanced Glutes

Stephhanie

Advanced Leg Day -  GYM

Glutes and Core- Resistance Band

Neef

Leg day- GYM

Glute Workout- GYM

Brutal leg day- GYM

I could only do 10 of the leg extensions- 1 plate

Kiesha

Leg Day- GYM

Extreme Glutes 🔥

Active Rest Day

Leg Day no weights

Beginner Glutes 3- GYM

More workouts from Train Like Royalty App 👑