Name: Playbook - Myles Harris - Girls glute day! 🍑🔥
Uploaded: 2023-03-15T22:19:37.451Z
Duration: 75 min
Description: Girls glute day! 🍑🔥

What’s up everyone! Welcome to the new week I hope everyone is ready to crush this session and overall get to their goals. For this week’s sesh we got a leg day workout that is going to be glute focused. We will still get a bit of quads and hamstrings in there as well to keep things balanced. Remember to challenge yourself and push some heavy weight and crush this workout! 🤞🏾🔥

Use a bench or platform to place your back on. Put legs flat first then roll barbell onto your lap then put knees up. When you go upwards make sure your knees make a right angle and squeeze at the top of the movement and back down. When the weight gets heavy use a pad or mat in the middle of the bar.

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

Barbell Hip Thrusts

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 bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.

Dumbbell RDL’s

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.