Name: Playbook - Legal Weight ✖️ - GLUTES 🍑
Uploaded: 2026-06-20T14:13:33.628Z
Duration: 60 min
Description: GLUTES 🍑

Ashley

We’re hitting glutes today!!!

Slow tempo for all exercises and add deficits when you can for extra ROM.

Let’s get PEACHED 🍑🍑🍑

Sit in machine, back flat against the pad & push knees out (abduction). Try to keep your feet relaxed, let them hang off the foot handles if needed.

Abductor Machine

These can be done weighted or unweighted. Hold weight with arms extended OR bodyweight with arms hugging yourself tight. Chin stays tucked & round spine for low back, glute & hamstring recruitment.

Back Extensions

Circuit 1

Place a bar, dumbbell or kettlebell on top of one leg, the other leg will be extended and on the heel. B-stance or kickstand. Drive through the working leg, full hip extension

Single Leg Hip Thrust

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

Circuit 2

There are various leg press machines so foot placement may differ. Just as a standard bilateral press, place foot in the middle or slightly high on the foot plate. Hold onto the handles or to the seat and pull yourself in, so that your hips don’t lift off of the seat when pressing. Full range of motion by bringing your knee to your chest.

Leg Press. single leg

This is very similar to a crossbody RDL just with added rotation to the working leg. Start in a Bstance, back foot on you toe for support. The working leg should have minimal knee flexion. Do not lock out. Bring the DB across the body as you descend, getting as much range of motion as possible.

Single Leg Dumbbell RDL with rotation

Circuit 3

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 4

GLUTES 🍑

Hybrid 🔥

Upper Body Push Day

Stephani

Weekly Cardio 🔥

Katrina

Warm up & Stretch

Back Day

LEG DAY *knee dominant

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

GLUTES 🍑

Community

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