Name: Playbook - Nikki McGrath - Glutes Day 3
Uploaded: 2024-10-30T21:14:12.786Z
Duration: 60 min
Description: Glutes Day 3

Danielle

Start with 10 minutes on the stair master as a warm up. 

Today’s workout is a mix of supersets and single exercises with sets. You got this!

Finisher: 10 Minute Incline Walk

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Repeat this superset back to back for 3 rounds

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

Reverse Lunge Pulses

Lunge Superset

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

- 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

Glutes Day 3

Lizzeth

Nikki

Glutes Day 1

Glutes Day 2

Rebekah

Glutes Day 4

The pump I got from this workout was crazy! Thank you Nikki!

Glutes Day 3

Community

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