Name: Playbook - Kololia Atoa - Glutes
Uploaded: 2023-05-08T16:17:52.108Z
Duration: 75 min
Description: Glutes

GERMAN VOLUME TRAINING: 
10 sets of 10 
90 rest in between sets 
60% of max, should feel heavy by rep 6 for each set or else you're not pushing enough weight 

- 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 - GVT

- 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

This is a superset movement! You will be performing 2 movements back to back.
AS MANY REPS AS POSSIBLE - GO TO FAILURE 

- Push back out with a slight hip abduction with your foot and extending your leg diagonally back while standing straight up
- Lower your leg back down
- Complete desired reps then move into next movement with no rest between 
- face the cable, bending at the hips so that your chest is facing the floor
- perform a kick back with arching your back and only going as high as the glute allows

Glutes

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