Name: Playbook - Nikki McGrath - Glutes Day 6
Uploaded: 2024-10-30T21:14:12.797Z
Duration: 60 min
Description: Glutes Day 6

Danielle

Start with 10 minutes on the stair master. Let’s GO!

Today’s workout has a series of heavy lifts, as well as supersets. Remember to breathe and focus on the muscles you are working.

Finish this week strong!

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

- 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

Repeat these two exercises back to back for 3 rounds

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- 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

Sumo Superset

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.

Dumbbell bulgarian split 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 6

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