Name: Playbook - Nikki McGrath - Glutes Day 9
Uploaded: 2024-10-30T21:14:12.810Z
Duration: 55 min
Description: Glutes Day 9

Let’s do this! End of week 3, let’s finish strong! Start with 10 minutes on the stair stepper. 


You GOT this! Let’s go!

Repeat these two exercises back to back with minimal rest.

- 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 in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

Rack 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

Repeat each exercise back to back for 3 rounds

- 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

Single leg RDL

Deadlift Superset

Repeat these exercises back to back for three times

For a squat to curtsy lunge start with grabbing a dumbbell in each hand.

Start with a squat: ensure your feet are hip distance apart, toes pointed forward, and core engaged. As you squat down, make sure you’re keeping your back straight and knees inline with your toes.

As you come up from the squat, Step one leg back behind you at a 45 degree angle.
Ensure your shoulders and pulled down and back, back is straight, hips are inline, and core is engaged. 
Next, squat down in between your leg position, going as low as you can. Make sure you step in back far enough to where you can lunge down with depth. Lunge on the left side, then the right. 

The squat to lunge/lunge is 1 rep.

Squat to curtsy lunge

- 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

Glutes Day 9

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