Name: Playbook - Nikki McGrath - Glutes Day 4
Uploaded: 2024-10-30T21:14:12.789Z
Duration: 55 min
Description: Glutes Day 4

Rebekah

Start with 10 minutes on the stair stepper. 

Week 2, whoop whoop! Great job team for hanging in there and rocking it.

- 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 these two exercise back to back with minimal rest

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

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

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

- 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 4

Community

More workouts from Nikki McGrath