Name: Playbook - Myles Harris - GIRLS BBL WORKOUT 🍑
Uploaded: 2022-07-13T16:38:36.872Z
Duration: 75 min
Description: GIRLS BBL WORKOUT 🍑

What’s up gang ! This week of new workouts we got a “BBL” focused leg day for the ladies 🤟🏾🍑 This just means it’s going to be a glute / butt focused leg day. There’s a lot of fitness people out there that so dumb exercise to “target the butt” better but people don’t realize just sticking to the basics is all you need! Just remember to train hard and give yourself a challenge during this sesh. Let’s grindddd!

Grab the barbell with a pronated ( overhand ) grip and take a step or two back. Have your feet at shoulder width and As you go down hinge at the hips / think about sticking your butt out as far back as you can while doing down while keeping lower back straight and chest up then back up. 

Focus: hamstrings, lower back, glutes.

Barbell RDL

Place a platform behind you not to high up for your back foot to rest on ( around 5-10 in off ground ) Then, Place bar on upper traps or rear delts and put foot back on platform on the ball of your foot for better stability and slowly go down without your knee touching the ground and back up. For more Glute focused lean over at the hips more. 

Focus: quads and glutes.

Smith machine Bulgarian split squats

Grab a pair of dumbbells and with a bench or small platform, use one leg to step up then back down slowly. For more glutes bend over at the waist more. For more quads, stay more upright. 

Focus: quads and glutes.

Dumbbell step up

Set the angle at 45 degrees on the machine and have the pad touching at your waist. Go down slowly and when coming back up instead of coming all the way up with a straight back, think about going up with the glutes and really squeezing them while keeping back slightly rounded. 

Focus: For mainly glutes but includes lower back and hamstrings.

Glute-Focused Hyper Extensions

When getting into the machine, place your feet high this time on the platform and keep back against pad the whole time. Move the handles then go down and back up and think about pushing through the heels but keep entire foot planted the whole time. Do not lock out knees on the top of this movement. Even though this a Glute focused leg press, there is still very little activation of the glutes during this movement and it will still be mostly quads. 

Focus: Mostly quads but includes glutes and hamstrings.