Name: Playbook - Nikki McGrath - Gym- Glute Focused
Uploaded: 2024-04-10T18:05:03.295Z
Duration: 60 min
Description: Gym- Glute Focused

Go do my Lower Body Warm up, located in my WARM UPS Collection. 

Today’s workout is a series of leg day STAPLES. You got this, stay strong and breathe. One rep at a time 🏋️‍♀️🙌

- 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

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

Single leg RDL

- 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

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

- 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

- 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

Gym- Glute Focused

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