Name: Playbook - Nikki McGrath - Glutes Day 11
Uploaded: 2024-10-30T21:14:12.819Z
Duration: 50 min
Description: Glutes Day 11

Start with 10 minutes on the stair stepper. 

Glute focus HERE 👏 WE 👏 GO👏

This workout has all of my favorite staples for a glute day. Remember to breathe, and really focus on what muscles you’re working. 

You got this!

Do 8 reps for each side in the B stance Hip Thrust, then do 8 to finish. Hold for as long as you can.

Hip Thrust Triset: B stance into Full Stance

Repeat these exercises back to back for 4 rounds

- Stand with your feet hip-width apart, holding the barbell with an overhand grip, in front of your thighs
- Slowly lower the bar down the front of your legs with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

Romanian Deadlift

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

Dumbbell sumo squat

RDL & Sumo Squat Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

For this exercise, progress in weight with each round.

Barbell hip thrusts PWO

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, squeezing your glutes and engaging through your core. 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Glutes Day 11

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