Name: Playbook - Nikki McGrath - Glutes Day 2
Uploaded: 2024-10-30T21:14:12.782Z
Duration: 50 min
Description: Glutes Day 2

Warm up on the stair master for 10 minutes at a level 5 or higher. 

Glute focus HERE 👏 WE 👏 GO👏
Day 2 of my Booty Sculpt Program!

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!

- 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

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 two exercises back to back for 3 rounds. You GOT this. You can do hard things!

For this exercise, start with grabbing one Kettlebell at a weight that feels comfortable to you. 

Now, there are a few ways to set this up: depending on what you have available, we could use a bench, box, single leg squat roller, or a barbell pad secured on a rack. 

In the video, I’m using a foam box, however, feel free to use a bench, or whatever you have available. 

To find a good foot position, sit down on the bench and extend one leg out. Where ever your foot lands, that’s where your starting position for the Bulgarian is. 
Now, set your back foot onto the bench/pad/roller and secure it. Then, squat down to pick up the weight. 
Ensure your shoulders are pulled down and back, and engage your core. Keep your hips and back inline. 
Check your feet position: if your knee is going to far over your heel, step forward slightly so your knee is more inline with your heel. 
Next, rep out the split squats, keeping your gaze on the ground ahead of you to keep your neck neutral. 

Repeat the reps on one leg, rest, then repeat on the other side.

Do 8-10 reps each side

Dumbbell bulgarian split squat

- Begin with one foot on a box bent to 90 degrees
- Press your hips back and lower down until your glutes touch the box
- Press through your front heel to rise back up
- Do 8-10 reps each leg

Rear foot single rdl - glute focused (1)

Superset

- 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 2

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