Name: Playbook - Latreal Mitchell - Glutes - Bodyweight
Uploaded: 2021-09-03T11:01:22.483Z
Duration: 45 min
Description: Glutes - Bodyweight

1 1/2 Squat  4 x 10 
Sl deadlift  4 x 10 
Side lying  toe touch  4 x 10 
Fire hydrants  4 x 10 
Donkey kicks  4 x 10 
Sl Glute bridge (hug knee)  4 x 10

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1_2 Squat

- Stand with feet hip width apart
- Dumbbells down in front of you
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Return to the starting position 
- Work both sides

SL Deadlift

- Start in a lying elbow side plank position 
- Raise your upper leg
- Lower it back to the starting position and repeat

Side Lying Toe Touch

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

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

Glutes - Bodyweight

More workouts from Latreal Mitchell