Name: Playbook - Legal Weight - Salute the Glutes
Uploaded: 2024-05-12T19:47:31.578Z
Duration: 75 min
Description: Salute the Glutes

Mitch

HEAVY leg day!! We have a hip dominant workout targeting our glutes & hamstrings. Reps are low so let’s push some “legal” weight. 
Slow tempo & Paused reps!!! 
Let’s Work!

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

Lower body prep. Take a step in one direction, shift weight all the way to that side bending that knee while the other leg stays straight. Rock from left to right then swing the trailing leg around and repeat

Lateral Walks

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 Activation *kickback

Warm up

The hamstring curls can be done seated or prone

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

Circuit 1

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

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

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

Hold dumbbell on side that will be traveling. (You can also use a slider to help guide you to full range of motion). Hold onto something stable with the other hand. Travel back as far as you can, minimal knee flexion in the back leg while trying to drive the “working leg” knee over toe for more glute activation.

Dumbbell Reverse Lunge *supported/contralateral

Circuit 3

For the leg press, if you don’t have the unilateral/bilateral mix machine, you can do the single leg on the standard leg press. You DO NOT need to sit sideways.

Sit straight up as you would using 2 legs. Full range of motion!

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 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

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

Salute the Glutes

Landmine ONLY!

Big LEG DAY 🦵🏽

Pull Day

HIIT 🥵

Push Day

Kaitlin

Glutes!

Kettlebell Conditioning

Sheila Calvo

Shoulders & Quads

Carla

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

Dumbbells ONLY!

Arms & Abs

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

🔥💪🏼🔥 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👏💪

Salute the Glutes

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