Name: Playbook - Kololia Atoa - Glutes
Uploaded: 2022-11-01T16:22:02.806Z
Duration: 75 min
Description: Glutes

This is a nasty one indeed! Make sure you eat a fast absorbing carb before the workout to ensure you make it all the way through. I love eating snacks during this workout too to keep me fueled. Follow this workout with tons of protein to make it well worth it! Good luck with this juicy one 🤌🏽✨

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- 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

Barbell glute biased pause back squat

- 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

- Stand with your feet shoulder width apart and knees slightly bent and place one leg behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Smith Machine Deficit reverse lunge

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to stand back up 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Bulgarian split squat high & low

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Place your upper back on the edge of the box or bench 
- Bring your hips up engaging your glutes and all the way back down for a full hip thrust