Name: Playbook - Kyle Carillet - Glute Focus | Day 6
Uploaded: 2023-09-17T16:10:27.996Z
Duration: 60 min
Description: Glute Focus | Day 6

Glute Focus Day:

Laying hamstring curls
14, 12, 10, 10

Step back smith machine lunges (each leg)
10, 10, 8, 8

Barbell hip thrusts
12, 10, 10, 8
hyperextension
15, 15, 15, 15

dumbbell sumo squat drop-set of death
10, 14, 16, 20

machine kickbacks (each leg)
20, 20, 20, 20
Abduction machine
12, 12, 12, 12

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Absolute killer right here, using a small box 4-6 inches or even 2 plates stacked up, one foot will be slightly elevated while the other lunges back to about 90 degrees. Take these nice and slow really try to feel the engagement on your quads, glutes and hamstrings. Squeezing and keeping tension through the whole rep range!

Smith machine elevated step back lunges

Take your time with the hip thrusts and focus on the squeeze at the top.   Complete 8 reps per leg.
The hyperextensions can be completed weighted or bodyweight but make sure to go slow and steady!

- 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 the pads to hip level and stand with feet shoulder width apart. 
- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Superset

(Pick 4 dumbbells for this giant drops set, example I used 75, 65, 55, 45 so we are hitting our 10 reps with the heaviest dumbbell then 14 with the next in line and 16 with the next)

If needed use the step-up platforms to create a larger deficit with greater range of motion. 

10 drop 14 drop 16 drop 20

Dumbbell squat drop set of 💀

This is meant to be a burnout, so work through the pain and get after the pump finisher!

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable/machine glute kickback

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Glute Focus | Day 6

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Angie

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Glute Focus | Day 6

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