Name: Playbook - Lucy Li - W4/D1 Heavy Side Glutes
Uploaded: 2022-12-13T23:28:25.084Z
Duration: 45 min
Description: W4/D1 Heavy Side Glutes

10 Reps Per Side

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Back of feets aligned with your spine
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side-Lying Weighted Hip Raises

- Sit on the machine in a upright position
- 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.

Upright Hip Abduction Machine

- 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

8 Reps Per Leg

- Use standing kickback machine, regular leg press machine or the
upright leg press machine
- Turn body to the side and place one foot on the foot pad
- Push with foot

Sideways Leg Press

12 Reps Per Side

- Place band around thighs
- Bend knees slightly
- Straight back and take a step out to the side against the resistance of the band and repeat on other side

Banded Side-Steps

- Place band around thighs
- Keep straight back
- Push hips back into a squat
- Abduct legs and push knees outwards against the band resistance at the bottom of the squat

Banded Squat & Abduction

W4/D1 Heavy Side Glutes

Feeling it exactly where I need to grow my glutes! Awesome workout

Cherri

It would be awesome if we could input the weights we used for each exercise. It’s hard to remember what weight was used

W4/D1 Heavy Side Glutes

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