Name: Playbook - MaKayla Thomas - Heavy glutes #2 (single leg emphasis)
Uploaded: 2023-11-09T19:55:45.454Z
Duration: 30 min
Description: Heavy glutes #2 (single leg emphasis)

Selena

Lauren

Kaitlin

That was tough!  Definitely gonna feel that!

Brandye

Great workout! Only issue was I couldn’t get the check mark to work for one of the exercise and had to add my sets on that one and my type A personality needed the check!!!

Cheryl

Emily Driscoll

Felt the burn on this one, great workout!

Lisa

Definitely feeling the burn and the sweat!!

Ava Westerterp

Modifications for a couple of these. Deadlifts pull on my lower back.  On the last exercise, what if you don’t have risers?

Belinda

Jessica

Amber

Tera

Brittaney

I always avoided single leg workouts 🤣 but I pushed through and I’m so glad I did ! Booty on fire 🔥

Arianna

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)

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

Melissa

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

Astrid

Pauline

GLOW UP—LOWER BODY #1

Andrea

GLOW UP—LOWER BODY #2

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.

Heavy glutes #2 (single leg emphasis)

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