Name: Playbook - Kololia Atoa - JUICY GLUTES
Uploaded: 2022-10-01T00:02:47.600Z
Duration: 75 min
Description: JUICY GLUTES

Arghhh this is a killer in a good way!!😂🥵🙌🏽

Bashan fesolai

I’m shaking as I walking out of the gym 🫠
Amazing!

Brenda

It was so far one of the best I’ve done !!

Jessica

Your cheeks will leave the building 🍑. A banger for anyone looking to get a lil juicier🧃 Progressive overload by adding more weight, with this workout for the next 6 weeks and watch that thang grow🤌🏽

- 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

- 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

- Start with the barbell on your upper back
- Front squat loaded 
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- 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

- 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

- Keep your hips in the same place as you come down 
- All weight should be in your heels 
- You should feel this in your glutes
- Come down with a slow controlled movement 
- Use your hands for balance

Step down

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension with a slight bend
- Should feel it mostly in hamstrings 
- Pause at the bottom to avoid momentum or bouncing

JUICY GLUTES

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