Name: Playbook - Lucy Li - W3/D1 Heavy Upper Glutes
Uploaded: 2022-12-29T19:53:46.014Z
Duration: 45 min
Description: W3/D1 Heavy Upper Glutes

Use same weight as W2/D2 and we will be increasing the reps

- Place spend around your thighs
- 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

Banded Barbell Back Squat

- Sit on the machine and lean torso forward
- Push the legs apart as you open the pads.
- Once your hips are fully externally rotated, slowly return to the starting position.
- Repeat for the desired number of repetitions.

Lean Forward Hip Abduction

12 Reps Per Leg

- Get into position where your side is facing the machine
- Place the foot closest to the machine over the cable string
- Perform side kick with foot angled slightly diagonally from hip
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Angled Sidekick

- Place band around thighs
- Lie on a bench with hips just on the edge of the bench
- Push legs out against the resistance of the band and push legs up and behind
- squeeze upper glutes at the top

Banded Lying Reverse Hypers

W3/D1 Heavy Upper Glutes

Teodora

Major glute growth since I added this to my other routine three days a week back in February. Upper, lower, then glute growth! Along with my cardio and upper day. Thank you so much. Exactly what I was looking to do: create a more round and lifted butt! (Especially growing my uppers because I was having a hard time with them).

W3/D1 Heavy Upper Glutes

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