Name: Playbook - Lacey Lyons - Glutes
Uploaded: 2024-01-08T00:55:09.654Z
Duration: 45 min
Description: Glutes

Maddy

Let’s make those glutes burn! Push your weight heavy. Your last rep or two should be very difficult. If they are not, try pushing weight a little higher. You got this!

- 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
- Increase weight as reps decrease

Barbell hip thrusts

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

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

Dumbbell single leg RDL

- Get into standing position, you can hold onto something for balance, with knee slightly bent
- Extend one leg back starting with tow on the ground
- Squeeze through flutes to bring straight leg up 
- Try not to arch back 
-rRepeat on both sides

Glute kickback

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps
- Try to do as many as you can for each round

Sumo squat pulses

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell banded single leg glute bridge

Glutes

First work out back in a while and it was just what I needed 💪

Lacey

Heavy Weight Leg Day

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Pull Day

Went up in all my weights! Great workout!

Shoulders & Back

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Awesome leg day! Really had to push through at the end.

Glutes, Hamstrings + Core Finisher

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

Glutes

Community

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