Name: Playbook - Kololia Atoa - Glutes
Uploaded: 2023-05-08T16:17:52.101Z
Duration: 60 min
Description: Glutes

- 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

KAS glute bridge

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Machine hip thrust - drop set (1 set = 10,10,10,10-just bar)

- Slowly lower the bar with a bend in your knees, hinging at the hips, pushing them back 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 - glutes bias

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

Dumbbell single leg RDL - b stance

- 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

Glutes

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