Name: Playbook - Krystyna Hovell - Day 6: Glutes 🍑
Uploaded: 2023-11-11T09:12:21.573Z
Duration: 60 min
Description: Day 6: Glutes 🍑

Ending the week off on a strong note with a challenging glute focused leg day!

13 exercises - 2 rounds ⚡️

*dumbbells, kettlebells, plate suggested*

Muscle growth happens when you train hard, eat enough calories to grow muscle and allow enough time for adaptation to take place. 

The glutes are working during most lower body exercises, however, if you struggle to grow your glutes you also want to focus on getting a good muscle contraction (squeezing the muscle) when doing more isolated glute exercises. 

If you aren’t eating enough calories to fuel muscle growth, you will have limited glute growth, regardless of your workouts. 

If you need more help growing your glutes message me in the app!

- Stand in a staggered stance
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position pushing through the ground with your heel! 

*30 sec each leg

Split squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

-Stand on your right foot and move your left foot in line with your right heel, just put the ball of your foot down

-Turn your foot slightly out to the side and shift most of your weight over your foot that is totally on the ground (you should have 90% of your weight on the right leg and 10% on the left)

-Push your right hip back towards the wall behind you while keeping your back straight (this is an RDL)

-Stop when you can no longer sit your hips back and feel a stretch in your hamstrings

-Reverse the movement by pulling the floor back towards you and squeezing your hamstrings and butt.

*15 reps / side

B stance RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

-Keeping your back neutral, feet wider than shoulder width apart 

-inhale as you lower the weight down your legs by pushing your butt back and flexing your knees after the weight drops below knee level. 

-Exhale as you pull the weight back up to the starting position by driving through your feet, extending your knees and then extending your hips after the weight passes knee level.

Dumbbell sumo RDL

- Hinge forward holding the weight behind you with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Good mornings

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

-push through the floor with your heels, slowly return to start position & repeat

Glute bridge

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Press the weight up engaging your chest
-pump these out keeping tension in glutes!

Dumbbell glute bridge pump

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

*30 sec each leg

Single leg glute bridge

-Place your forearm flat on the ground

-Followed by lying on the side of your hip with your legs, bent feet placed behind you

-As you lift your hip up to the sky, the leg that is not on the ground open to the sky while lifting yourself up. 

-hold at the top for a pause and slowly lower to starting position 

-repeat for reps (30 seconds each side)

Lying hip abduction

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes 1 leg at a time 
- Pause at the top then lower back down to starting position

Single leg Frog pumps

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Day 6: Glutes 🍑

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