Name: Playbook - Lucy Li - W4/D3 Heavy Glutes
Uploaded: 2023-01-01T16:54:50.274Z
Duration: 60 min
Description: W4/D3 Heavy Glutes

Keep weight the same as W3/D5 heavy glutes - the last few reps should be difficult to perform

-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

W4/D3 Heavy Glutes

Miulin

Lily

Great workout! Definitely feel it in the glutes!

Marisol

W1/D1 Heavy Glutes

Donna

Elaine

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 !!

W4/D3 Heavy Glutes

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