Name: Playbook - Train Like Royalty App 👑 - Extreme Glutes 🔥
Uploaded: 2023-11-30T20:54:10.242Z
Duration: 45 min
Description: Extreme Glutes 🔥

glute workout. 

Uses
Dumbells
Kettlebell
Booty band 

Not for the weak hearted !

Banded frog pump

Banded single leg hip thrust

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

Keep the weight over the working leg, keep the heel glued to the box

Db step ups

Db goblet double pulse squat

Db front foot elevated reverse lunges

-Head down
- core active
- push hips back 
- kb falls in between the legs 
- tuck at the pelvis

Kb RDL

Banded Donkey Kick

Extreme Glutes 🔥

Beginner dumbbell leg day

Dumbbell lower body + abs

Dumbbell Lower Body 2

Dumbell LEGS

Marsha

Beginner Glutes 1- GYM

Amber

Beginner Glutes 2- GYM

Beginner Glutes 3- GYM

Jennifer

Glutes

Complex Leg Day

45 min Full Leg Day

Extreme Glutes 🔥

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