Name: Playbook - MaKayla Thomas - Heavy glutes #4
Uploaded: 2022-11-13T00:37:00.032Z
Duration: 30 min
Description: Heavy glutes #4

Darion Metzger

Mallorie

Do glute warmup #4 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 💪🏼

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 ALL the way back down, and immediately come up into full hip thrust. That was 1 rep.

Half to Full Rep Hip Thrust

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

I prefer hacks squad, or Smith machine, but you can rest dumbbells on shoulders if you don’t have access to squat rack. 

-Go down into squat movement, like you are sitting back into a chair, keeping torso upright. 

-When you come up, immediately go into a good morning movement. Hinging at the waist like you are trying to close a door with your booty. 

-Come up. 
-Repeat.

Squat to goodmorning

-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

Hold weights down by side, or rest on top of shoulders. 

Lunge forward, being careful, not to let knee go over toe. Come up and immediately go into lunge leading with the opposite foot.

Walking lunge

- Perform wall sit holding weight in your lap, weights in each hand, or resting on shoulders. 

-rest back against wall and go into position—it should be like you are sitting in a chair (with no chair!)

Weighted wall sit

Heavy glutes #4

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

That was a good booty burnin’ workout! 🍑🔥

Dara

Amber Manning

Connor

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 #4

Community

More workouts from MaKayla Thomas