Name: Playbook - Morgan Olson - Glute Smash
Uploaded: 2024-01-21T02:10:12.158Z
Duration: 65 min
Description: Glute Smash

Amaya

Ever Stokes

Anonymous

Olivia

Oye that leg extension + goblet squat superset almost killed me & my girl 💀

Nicole

Going to need the handicap bathroom stall tomorrow.

Amber Lawrence

Sarah

Mads

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. With dumbbells in each hand, stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Dumbbell Step Back Lunge

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge

GOAL
Wider stance for more side glutes

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Walk feet out wide with toes pointed 45 degrees out. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Wide Stance Barbell Glute Bridge

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

Quad Smash

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Stand tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Standing Calf Raise

Glute Smash

Intense but loved and hated it every second of it.

Isamar

Yesenia

I’ll get a kb class later today ✌🏻#tuesday🐝🧡👍🏼

yangBAE

Quad Killer

Paula

Natasha

Quad, Glutes & Calves

Abby

Legs Demolition

Chasity

Rayssa

Posterior Chain Demolition

Lindsay

Christian

Glute/Hamstring Focus

Kallie 

You’ve made me love leg days so much I do them twice a week…

Yana

Ryan

Heavy Legs 🦵🏼

I love that there’s calves workouts sprinkled in here

Vanessa

Bunny 🐰❤️

Hamstrings, Glutes & Calves ✊🏼

Indigo

Leg Burner!

Devan

Dominika

Leg Day Baby! Power Moves!  💥🏋️‍♀️

Leg Day Baby 🔥

Killer workout 🔥can’t feel my legs 🥵

Katherine

Kick Boxing Leg Day 🥊🥋

AMANDA

Diana

Maurice

Legs 🔥🔥🔥

Leg Destroyer! 😈

Leg Day Killer! 😈

Heavy Leg Day Builder 👊

Chelsea

Why does leg day always make me wanna vomit 🤮

Legs

I needed this!!!! Keep serving five star level shit! 💪🏽

T.green

Didn’t make it to the jumping part of jumping lunges haha. Good burn!

Alaina Loguidice

Strong Legs All Day! 🏋️‍♀️

my fave so far. I was able to modify it to get around a shoulder injury

Heavy Leg Day! 😈

Leg Day Baby! 🇺🇸

Gabby

Janie

Glutes and Hams! 😆 🍑

Steff

Linny

Lower Body Strength! Glutes On Fire

Amazing. Struggling to walk home though 😂

Emily

Haley

LEG DAY BABY! 😈

Judith

Did I fucking deadlift outside during a thunderstorm? Yes, yes I fucking did.

Salsa

Lower Body Blaster 💥

I died a little but feeling great🙌🏼

Bekki

Thiccc Leg Day! 😝

Love to start the week by rolling down the stairs bcs my legs gave way 😎 (its a monday here)

Yvoone Tia

Leg Day Baby!

Lauren

Huge Leg Day Pump!

Exactly what I needed on Monday morning 👊🏻✅

Lower Body Builder

Emma

Lower Body Pump! 😝

It went well the workout was perfect and just made me realize how long I haven’t been in my gym I didn’t know where any of the machines were anymore

Soto

Lower Body Blast! 😎

Ashley Gonzalez

Gracie

Huge Leg Day! 🏋️‍♀️

Andreia

Robyn

Legs On Fire! 🔥 🔥🔥

So intense on the legs, gassed by the time I finished the sumos

M3000

Powerful Leg Day! 😆😅

Lower Body Strength 🦿

Sweaty like a wildabeast, according to my gf

Explosive Leg Day! 🧨

Great workout, but the front squats nearly killed me😂

Lisa

Krissa

Naima

Huge Leg Day! 😝

Christine

Sometimes I can’t finish it but I do my best!

Julianne

Kelly Gamache

Lower Body Builder 🏋️‍♀️

Lilia  Bustamante

taryn

Gaby

Lower Body Killer! Quad Focused 🏋️‍♀️

Used to hate leg day but now I look forward to it! I love seeing how much weight I can move with muh leggies and I make my way through the program.

August

Back on our regular schedule after a couple days off 💪🏼

Fighter Leg Day ❤️‍🔥

Just the right level of “Bambi legs” post workout 🦌

Zwei

Massive Leg Pump 💪🏼

Did it yesterday but it didn’t show as complete. Oh well!

Leg Smasher 💪🏼

Definitely a good back to the gym leg workout!

Lindsey

Lyric

Talk about shakey like work out going to be feeling this in the morning 💪💪🦵🦵

Ashley

Shakey Leg Day

Glute Builder 💪🏼

Those damn Bulgarian Splits suck  🤣🤣🤣

Tina McCoy

Gassed Leg Day 😒

Gonna be feelin them hammies mañana baby!

Leg Shaker

Quick and effective. Substituted leg press for bridges cuz I do not have a leg press machine at home

Glute Smash

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