Name: Playbook - Livin Toned - Glute day 1
Uploaded: 2022-05-23T17:30:30.184Z
Duration: 90 min
Description: Glute day 1

first time properly following their program, am very pumped 🔥

elena

After a long time of following loewi and toni on instagram, i finally took the plunge and tried one of their programs. I love the no nonsens approach and thanks to their explanation and videos I finally dared to go deeper and heavier than before. Result: already smashing my (albeit small) PR’s

Sarah

Nothing feels beter than a successful training session!

Meri

Ik heb hier lang op gewacht.
Het is voor beginners de ideale oplossing als je twijfelt over je houding kan je gewoon naar de video's kijken en de uitleg lezen. Fantastisch gedaan aan beide   zeker een aanrader voor beginners

Liselotte

Loved it! I feel so confident and strong after the workout 🫶🏻

Noa Tuyaerts

Marie Dufour

Livin’Toned greatness!! Didn’t expect anything else 😍

Let’s get that booty growthhhhh!

You HAVE to take all sets close to failure, rest enough so you can lift heavy and don’t add any BS extra exercises to the end 🗣 (also NO BAND on the glute bridge)

Yes this workout is low volume, why? Because you have 3 legs days! You gotta make sure you can recover. Don’t do more than necessary. Let’s get this

(Can be done with a smith machine as well)

Keep your shins perpendicular to at the top of the thrust, make sure you are squeeze your glutes as hard as possible at the top and also holding the weights there for a second or 2

Glute bridge

You need to take a high and narrow (hip width) foot placement 

Your back and your glutes shouldn’t round or come off the seat and back pad. Pull yourself in to the chair through out the whole rep!

Go as deep as possible

Leg press (glute focused)

Make sure you are keeping your abs flexed and you’re not hyperextending your spine. Sweep your legs back and out (45 degrees away from your body) and flex your glutes as hard as possible!

Glute medius kickbacks

Make sure you are fully wedged in and stable when doing this exercise 

Set up tip:
- make sure your knees are in alignment with and next to the axis or rotation

Seated hamstring curls

We are trying to pull tour knees to our face, and the will get your spine to bend and that’s what we need when we are trying out and! Spine bending. So don’t just do the first half of the rep where you bring your knees up 90 degrees up. Make sure you go all the way up

Knee raises

Glute day 1

Very good!! Only there were 2 exercises they did not have in my gym 😅 didn’t check before hand 😪 is it possible that you can provide me with a good alternative for next time? Thank you so much in advance! ☺️

Glute day 1

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