Name: Playbook - Nikki McGrath - Glutes Day 8
Uploaded: 2024-10-30T21:14:12.806Z
Duration: 60 min
Description: Glutes Day 8

Danielle

Let’s do this! Start with 10 minutes on the stair stepper. Remember, you’re here to sweat. Time to put in WORK. 

This workout will for sure get your glutes on fire 🔥 Remember to breathe and engage the muscles you’re working. 

Let’s get it! Booty’s don’t build themselves.

For this superset, do these two exercises back to back with minimal rest 🔥

- 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

- Sit on the ground with a bench or box behind you, position the bar above your hips, your knees bent and both feet planted firmly on the ground
- Lean back so your upper back and shoulders are on the bench 
- Drive your back towards the bench, pull your belly tight and keep your back flat, raising the glutes slightly off the floor
- Lock your torso in so that the hips move up and down, almost as if your torso is a lever
- Drive your hips upward, lifting the barbell until your knees are bent to 90°, your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips to starting position with control

Barbell Hip Thrust: Triset

Single leg RDL

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

- 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 8

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