Name: Playbook - Leticia Martinez - Glute pump 🔥
Uploaded: 2023-12-03T23:39:02.611Z
Duration: 60 min
Description: Glute pump 🔥

For some reason I can’t comprehend the side planks :/

Heaven

Get ready to bring out your inner athlete in this glute leg day session!

LOVE incorporating box jumps into leg day sessions! box jumps focus on hip extension which is necessary for everyday life and can make sure you maintain your power in your lower body.

In a goblet squat, you'll hold the weight in front of your chest with both hands. As you squat down, your elbows will track between your knees while the weight follows.

Goblet squats

Box jumps are a quintessential plyometric move where you jump from the floor up onto an elevated surface, like a box. This exercise is high impact, targeting your: quads. glutes. hamstrings.

Make sure you're conscious of how high the box is. if you're just starting out start with a lower box and work your way to a higher one.

If you do not have a box you can modify for jump squats.

Box jumps

Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet. Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg.

Medium-heavy band recommended.

Banded lateral walks

Circuit 1

The ultimate hip thrust circuit! you will complete all 3 exercises before resting 1 minute.  You will complete 10 reps each.

A barbell hip thrust is a lower-body strength training exercise defined by lifting your lower back and torso with your knees bent and your upper body resting on a bench. With proper form, the barbell hip thrust works muscle groups across your entire lower body, particularly the gluteal muscles.

Barbell Hip Thrusts

Point your feet forward and hip width apart. Keeping your back straight for the entire movement, dip your hips down and thrust up while driving your knees out. Ensure you squeeze your glutes and go as high as you can. Pulse up and down quickly.

Barbell hip thrust pulses

Place the weight bar across the hips. Hold onto the bar to keep it in place, but do not use your arms to lift it. Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and knees. The bench should be supporting the mid-scapula area.

Barbell hip thrust hold

Circuit 2

Grab a pair of dumbbells and get ready to work on your Bulgarian Split Squats! of course have to add in some core 😎

The Bulgarian Split Squat is a squat variation where one leg is elevated on a surface and other performs a squat, receiving most of the load. Because of this split position, this single-leg unilateral exercise targets the quadricep muscles, glutes, and hamstrings like no other leg exercise.

Bulgarian split squats (left)

Bulgarian split squats (right)

Begin in a side elbow plank on your right side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
This completes one rep.

Side Plank Dips (left)

Side Plank Dips (right)

Superset 1

In this last block, you will be completing sprints! you can either do this outside or inside on a treadmill. Both will get the job done. If you are outside sprinting be sure to use the timer feature on the app to time your sprints. I recommend to start with a 2 min jog and then go into your 1st set of sprints. Each sprint will be 20 seconds.. resting 1 minute after each.

A few key points to keep in mind when sprinting...

1. Look ahead: Don't stare at your feet. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.

2. Keep hands at your waist:Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be bent at a 90-degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired.

3. Relax your shoulders: Your shoulders should be relaxed and square (facing forward), not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. You'll breathe a lot easier if your shoulders are relaxed.

Glute pump 🔥

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