Name: Playbook - Lauren V - GLUTES 5/2
Uploaded: 2022-05-02T23:40:39.513Z
Duration: 75 min
Description: GLUTES 5/2

Tallia

- 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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Repeat on each leg

Dumbbell bulgarian split squat

- Hinge your hips back as if a force is pulling them
- Have a slight bend in your knees
- Hold at the bottom of the rep for 1-2 seconds 
- Squeeze your core to protect your back

pause romanian deadlifts

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
- Repeat on each leg

Single leg RDL

superset 1

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

GLUTES 5/2

30 minute kettlebell only leg day

Mary

quads 4/6

glutes 3/28

Alexa

quads 2/23

glutes 2/21

Easily adapted to an at home work out, and my legs are jellllooo 👏🏻

Michelle

glutes & hammys 2/18

Jules

Quads 2/16

glutes 2/14

glutes & hamstrings 2/11

quads 2/9

IT WAS GOOD! This is my second time using the barbell for workouts and I’m very happy at my improvements 😽

glutes 2/7

Modified a couple of things to better fit my gym situation but still 🔥🔥

Patience

Glutes & hamstrings 1

GLUTES

QUADS

glutes

LIVED THE WORK OUT. I reallyw anna see videos or pics from different angles. Also instructions on how to set up the machine if needed would me amazing!!

GLUTES 5/2

Community

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