Name: Playbook - MaKayla Thomas - Heavy glutes #4
Uploaded: 2023-11-09T19:55:45.468Z
Duration: 30 min
Description: Heavy glutes #4

Jessica

Cast2web or easier to follow format would make this less patchy.

Erica

Omgosh this was hard for me to hard bc of me being sore from the previous day workout. But I got it done!😥🩷

Heather

Arianna

Lauren

Good as always. Working to increase weights and reps on the lunges and time on the wall sit. Legs are gonna be so wobbly!

Danielle

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

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

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

Amanda

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 #4

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