Name: Playbook - Maria Topalidou - Glute Focused Leg Day
Uploaded: 2022-01-27T15:06:36.915Z
Duration: 65 min
Description: Glute Focused Leg Day

This is a Glute Focused Leg Day working our whole Lower Body but focusing on Glutes🍑

WARM UP: I suggest you always do some kind of warm up before working out, especially when heavy lifts are involved. I have a great collection of mobility stretching to get you ready☺️

Please give me some feedback & let me know how you feel about this workout, it means a lot to me💪

Find a bench or a stepper that’s not too tall for you, your body should be in a straight line when you are thrusting. 
Support shoulder blades on a bench and the barbell across your hips, use a mat if it’s too heavy to lift. 
Feet shoulder width apart and knees bent to 90 degrees. 
Lower your glutes to the floor and press back up to starting position. 
Abs are always engaged and chin is tucked in to support your spine.

Barbell hip thrusts

The most difficult part is to set the bench up. Not to close, not too far away. 
Start with the barbell on your upper back. 
Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees. 
Push hips back and lower down until knee just touches the floor. 
Push through your heel and stand up. 
6 reps each leg

Bulgarian Split Squats

Begin with dumbbells in each hand in front of your thighs and feet hip width apart. 
Back is neutral and abs are engaged. 
Press hips back and lower dumbbells down until mid shins (or lower if it’s comfortable) 
Remember this is a hinge not a squat, so try to really push your bum back and bend over rather than squatting. 
Lift back up to standing position really squishing your glutes as you’re coming up.

Dumbbell RDL

Sit at the edge of the bench
Leaning a bit forwards
Back is a bit round
Keeping your feet aligned with your knees (or not depending or the machine)
Push out your legs against the pads 
Ensure your movement against the resistance is smooth and controlled

Glute Focused Leg Day

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