Name: Playbook - Lucy Li - W1/D1 Heavy Glutes
Uploaded: 2023-01-01T16:53:22.609Z
Duration: 60 min
Description: W1/D1 Heavy Glutes

Miulin

Lily

Great workout! Definitely feel it in the glutes!

Marisol

Elaine

This was the first time going to the gym in a while, so I was kind of nervous. The program made it super easy to understand every work out and the proper form.

Stella Pickron

Nuhair

Amazing workout sets, really feeling the burn!!

Nadia

Maybe show a picture of the focus of the muscle group. For a beginner like me, i am not sure which part is where

Michelle

This was a great workout! Could really feel my glutes working!

Cathy

I’m sweaty and my legs are shaking. Just what I was looking for to amp up the weights and focus my growth!

Cherri

Use heavy weight - the last few reps should be difficult to perform

Keep note of what weight you used for this workout, you will need it for the next few weeks!

Heavier weight and lower reps

-Perform Kas Hip Thrust
-Follow-up with Hip Thrust Hold without taking any break

- Feet shoulder width apart
- Shoulder blades against the edge of a bench
- 90 degree angle between calve & hamstring
- Lower your hips 2 to 3 inches while keeping your lower back flat

Kas Hip Thrust

- Hold hip thrust position at top
- Squeeze glutes
- Keep a straight back and chin tucked

Hip Thrust Hold

Hip Thrust Superset

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

TIP & OPTIONAL - Add in a glute band around thighs if you have trouble feeling glute activation

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

-Feet shoulder width apart
-Keep a straight back with chin tucked in
-Hinge hips back
-Push through heels and extend hips back up

T-Bar Deadlifts

- Keep a slight bend at the front knee
- Push hips back like as if you are sitting down on a chain  
- Push body back up and forward
- 8 Reps per leg

Dumbbell Bulgarian Split Squat - Modified

W1/D1 Heavy Glutes

Donna

W1/D2 Arms

W1/D3 Light Glutes

W1/D4 Back & Shoulders

Gym was packed so I had to make a lot of adjustments

Can’t wait to keep going on this program

Alexa Guidry

I can already feel my glutes burning 😆

W1/D5 Heavy Glutes

It was a little hard but feels great afterwards !!

W1/D1 Heavy Glutes

Community

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