Name: Playbook - MaKayla Thomas - Heavy glutes #2 (single leg emphasis)
Uploaded: 2022-11-13T00:29:44.268Z
Duration: 30 min
Description: Heavy glutes #2 (single leg emphasis)

That was a good booty burnin’ workout! 🍑🔥

Dara

Amber Manning

Connor

Danielle

Macy

Do you happen to have a smith machine hack for leg press?

Annette

Do glute warmup #2 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 💪🏼

Single leg hip thrust

I like smith machine for these but you can use any elevated surface and weights 

-Support upper back on a bench with the weight across your hips
- With both knees bent to 90 degrees 
- Lower your glutes about HALF WAY what you normally would for a hip thrust, then press back up, hold for 1 second then slowly come back down to the halfway point.

Half Rep Hip Thrust

I like smith machine for these but you can use any type of weight for this movement! 

-hold weights down by side or rest on shoulders

-bring 1 leg back so you are in lunge position

-lean torso slightly forward and slowly come down into lunge focusing on holding the tension in that forward/working glute

-come back up then repeat until all reps are complete, then do other leg

Reverse Lunge (Eccentric)

This is essentially a single leg deadlift but both legs remain on floor (one being used for support)

-1 leg is working, the other is positioned slightly behind you just for balance/support 

-Hold weight (can use barbell, dumbbells, or kettlebell) close to body as you slowly lower weight 

-imagine you are trying to close a door behind you with your booty as you hinge hips back

-stop once weight hits about shin level, then come back up

B Stance RDL (Romanian deadlift)

You can use a cable machine for these or just a thick booty band around thighs 

-if using cable machine, attach ankle attachment and lower to lowest setting. Step back and lean SLIGHTLY forward (you can lightly hold onto machine in front of you) 

-1 leg stays on floor while you bring other back into a donkey kick, HOLD at the top for a second before lowering leg back down to starting position. 

-try to do these slow and controlled

Glute Kickbacks

Plant foot in the center of leg press platform. I also like to shift my foot upward a bit too. 

Use the heel of your foot to push the weight so you feel tension in working glute. 

Use challenging weight amount and go slow and controlled.

Single leg press

Heavy glutes #2 (single leg emphasis)

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

Heavy glutes #1

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

Heavy glutes #2 (single leg emphasis)

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