Name: Playbook - MaKayla Thomas - Heavy glutes #1
Uploaded: 2022-11-13T00:36:31.408Z
Duration: 28 min
Description: Heavy glutes #1

Fun workout! My first time, probably need to up my weights but liked the movements.

Stephanie

🔥🔥 my legs were wobbly after this one! So good!

Cora

Courtney

Amber Manning

Darion Metzger

That’s one’s gonna hurt tomorrow!! Lol

Debbie

Absolutely killed my gluteus, as per usual 🍑🔥

Kelsey Heinen

Jenn

Amanda

Rachel

Karrie

Connor

Macy

My legs were shaking half way through, I know that’s gonna help me in the long run

Shannon

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 a good booty burnin’ workout! 🍑🔥

Dara

Heavy glutes #2 (single leg emphasis)

LOVED this glute workout! First time doing the 6 to 1 in a heavy glute day and it was so fun!!

Heavy glutes #1

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