Name: Playbook - Nikki McGrath - Gym: Glute Focus
Uploaded: 2024-02-21T04:39:19.955Z
Duration: 50 min
Description: Gym: Glute Focus

For this workout, start off with my Lower Body Warm up, located in my Warm Up Collection.

This workout is all about building and strengthening your glutes🍑 Get ready for a serious pump! 

Follow along the programmed workout: remember that technique and form is more important than heavy weight- listen to your body and push yourself where it makes sense.

If you have a hamstring curl machine, do that in place of the banded hamstring curls. 

Optional: do a 10-15 minute incline walk.

- 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

Barbell hip thrusts

Barbell Bridge: KAS into Full

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded hamstring curls

- 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
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Gym: Glute Focus

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