Name: Playbook - Nikki McGrath - Gym- Glute Focus
Uploaded: 2024-02-21T04:39:22.945Z
Duration: 50 min
Description: Gym- Glute Focus

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

For this workout, we have a series of glute building exercises. You got this team, let’s do it!

Optional: Glute Day Finisher

Barbell Bridge: KAS into Full

B-stance Barbell Bridge

Repeat these two exercises back to back. Rest when needed. You got this!

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

Superset

- 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

Cable glute kickback

Alright, if you want more, here’s your Glute Day Finisher: 

10 KAS Bridges 
10 Full Bridges 
Straight into a 60 second hold
Rest for 30 seconds before repeating the circuit. 

Option: you can do this with weight, bands, or neither.

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Gym- Glute Focus

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