Name: Playbook - Livin Toned - Glute day 2
Uploaded: 2022-05-23T17:39:57.335Z
Duration: 90 min
Description: Glute day 2

Last glute day of the weeeek! After this you know you need 1-2 rest day. One of those days you can do a bit of cardio if you want. The stairmaster is quite good for recovery! But let’s think about getting the work done first! 

We’re starting off with hamstrings in the shortened range and then the amazing unmissable RDL’s, then we have bulgarian split squats (mid range) that combo is amazing for the cheeks. Make every set count if you wanna make gains babes! 

Don’t forget rest ❤️ muscles grow during rest

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

Focus on pushing your hips back as much as possible and that is the lowest point you should be going to. Make sure you are standing hip width as well. Any wider and your glutes will do less work.

RDLs (Romanian deadlifts)

For the set up, use around 10 inches of back foot elevation. We wouldn’t recommend using a bench, try towering some number plates (1-3 20kg number plates will do) depending how mobile you are

You should be looking at driving your front knee forward, and going as deep as possible 

Don’t keep one foot directly in front of the other foot, it will give you less balance that way. Instead, have your stance at hip width with one leg in front and one leg behind

Can be done with dumbbells/ smith machine/ barbells

Bulgarian split squats

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 your set up is good, you need to focus on bending your spine backwards and also bending your spine forwards (a crunch). Don’t rush the movement, stretch the muscles and squeeze it hard when you crunch

Machine crunch

Glute day 2

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

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 2

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