Name: Playbook - Legal Weight - GLUTES!!!
Uploaded: 2024-03-18T13:44:39.716Z
Duration: 80 min
Description: GLUTES!!!

Big leg day with glutes and hamstrings on the menu. Lots of drop sets today 😈LETS WORK!

Place a resistance band below your knees or above. (The lower the band is on your leg, the more challenging it may be) Hold onto something stable, push hips back (hinge) & bend knees slightly. Extend one leg back, squeezing your glute. Slow tempo & pause each rep

Glute (Kickback) Activation

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Warm up

The hip thrust & kas thrust are meant to be done back to back with little to no rest in between. (Drop set)

The Bulgarian SS will also be a drop set. Do 10 reps with the loaded BB then do 10 Bodyweight. All on one leg before switching sides

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Kas hip thrust means partial reps. Drop hip down half way and come up to full hip extension. Keep the tempo slow for mind + muscle connection

Kas Hip Thrust

Using a barbell or SS Bar (safety squat), keep an upright torso. Place foot onto the split squat or bench. Hinge back as you descend keeping your chest up.

Barbell or SS Bar Bulgarian Split Squats

Place foot on a box, bench or split squat pad. Front foot should be close to a 90° angle. Drop back knee down getting full ROM & stand all the way back up.

Bodyweight Bulgarian Split Squat

Circuit 1

Step up close to bar, feet hip width apart. Squat down & place hands onto the bar outside of your legs. Drop hips, pull your shoulder blades back, drive your feet into the ground as you pull the bar up. Lock out & push your hips all the way back, bar should come down to mid shins, keep black flat, stand up & lock out.

Barbell RDL

Standing on risers or plates, step back & drop one knee down to the ground. Keep chest/torso at an angle for more glute/hamstring activation

Dual Dumbbell Reverse Lunges *deficit

Circuit 2

Sit in machine, back flat against the pad & push knees out (abduction)

Abductor Machine

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Circuit 3

GLUTES!!!

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

GLUTES!!!

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