Name: Playbook - MaKayla Thomas - Heavy glutes #1
Uploaded: 2023-11-09T19:55:45.449Z
Duration: 28 min
Description: Heavy glutes #1

Jannesi

Loving all of the workouts. I just have to get my forms right, so that I feel the burn more!

Jessyka

Great workout! I think that stating the workout time is anything less than 45 minutes is a little misleading though. Between finding what weights work for you and changing your set up around between exercises, the first go around took me 60 minutes easy. Knowing the routine now it will still probably take me 45.

Victoria

Samantha

Fantastic glute workout.  Love you can see both gym and home options!

Veronica

Dionna

Kaitlin

Melissa

Tina

Bree

Jessica

Omg!! Killer I hope I can walk tomorrow!!!

Andrea

Destinee

Verbalize instructions within the video. While visual cues are very helpful audio cues will help even more so that while in the move we remain in correct form. Ex: engage glutes of side your working on. It’s difficult to watch the video and read while working out.

Nicole Mckenzie

Emily Driscoll

Loved it but I might not be able to walk tomorrow haha

Angela

Alyssa

This was my first one! Loved it! So excited to be sore tomorrow!

Miranda

Ava Westerterp

Britney

Cathy

Gonna be real upset not waking up with a juicy booty

Great booty burner. I Definitely need to work on form!

Nicole Hillier

I will feel this one climbing the stairs later tonight!

Leah

Needed something to push me a little harder than what I would do on my own in the gym. Doubled the calories I normally do. So happy. Can’t wait to see my gains!

Nicole

I loved this work out!! I have a lot of “gym” like equipment so it was nice having the option of both home and gym on the screen at the same time!

Emily

Joanna

1st Day of 7 Day Trial nice burning 🍑!!!

Jennifer Lewis

😮‍💨1st day back working out wore me out but I got it done 💪🏾

Shanae

I would love some narration and pointers.

Be more descriptive. For example the pulses at home. How many. It seemed on the video like you just stayed doing pulses but it said 8 sets. So I kind of made up 10 pulses per thrust.

Vani

Ashley

Jade

Anna

Alissa

Very good. Simple excersises even hurt when beginning even without using any weights

Jasmine

I wish I could stream this and not have to constantly adjust where I was in app on phone.

Erica

Alexis

I loved that it was easy to follow along too !

Nina

The only thing I just have never been able to do is split squats. It makes my heart race and ends up in a panic attack every time…. Lol

Arianna

Shanece

😮‍💨😮‍💨😮‍💨😮‍💨

Do glute warmup #1 before this workout! Incorporate these when you’re feeling strong! Use a heavier set of weights and really focus on slowing down + challenging your glutes at work 💪🏼

-Can be done using smith machine, or with any weight and bench/elevated surface 
-Support upper back on a bench with the weight across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up, hold for 1 second then slowly come back down

Hip Thrust

-Can be done using smith machine, or with any weight and bench/elevated surface 
-Support upper back on a bench with the weight across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up, hold and gently “pulse” weight upwards at the top for designated rep amount

Hip Thrust Pulses

I think smith machine is most comfortable but you can use any elevated surface! 

-rest weights on shoulders and step up onto any elevated surface (not too high—about knee height)

-slightly lean torso forward and focus on keeping tension in the working glute (the leg that’s stepping up)

-this movement should be done slowing going up AND slowly coming down

Eccentric Step Ups

-hold weights down by side (or rest on top of shoulders) 

-place one foot on stable box/bench/platform and the other foot on the floor in front of you so you’re in lunge position 

-slightly lean torso forward and go down into lunge, come up and focus on keeping the tension in that working glute

Split Squats

- You can use barbell, dumbbells, or kettlebell for these 

-Hold weight close to body as you slowly lower the weight (with a slight bend in your knees)

-Hinge glutes back as you lower weight (I like to imagine I’m trying to close a door behind me with my booty)

-Once weight hits about shin level (don’t go ALL the way to floor) bring weight back up

Romanian deadlifts

You can do these on the abductor machine or just by using a thick booty band around thighs. 

-In seated position, press weight or band outwards by opening thighs. You can lean SLIGHTLY forward to help you feel this in your outer glutes. 

-the key is to go slow and controlled. Weight should be challenging for these. 

-if you’re at home using a band you can also do these lying down with knees up and pressing band outward.

Abductor Presses

Heavy glutes #1

that was tough but the burn is great missed it

Jackie

Great workout! My 🍑is gonna feel that tomorrow! 🔥🔥🔥

Jess

Keri Michaela

GLOW UP—HEAVY GLUTES #1

This one was great just hard for me to keep track of counting with my music playing and counting the pulses, reps, and sets! Maybe just a me problem though lol

Lourdes

GLOW UP—HEAVY GLUTES #2

GLOW UP—HEAVY GLUTES #3

Destiny

GLOW UP—HEAVY GLUTES #4

I would like for the videos to continue to play as to follow the movements. That would help a  lot. Thank you

Heavy glutes #1

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