Name: Playbook - Nikki McGrath - Gym- Glute Focus
Uploaded: 2024-04-10T18:05:03.534Z
Duration: 50 min
Description: Gym- Glute Focus

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

Glute focus HERE 👏 WE 👏 GO👏

Glute focus is going to do what it says- really dial in and focus on your booty. Here we’ll incorporate more progressive weight overload, where you’ll go up in weight and do less reps with clean form and technique. No ego lifting here! 

This workout has all of my favorite staples for a glute day. Remember to breathe, and really focus on what muscles you’re working. 

You got this!

- 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

- 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

Booty Circuit

- 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

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

Single leg RDL

RDL & Single Leg RDL Circuit

- 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

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 
- Do 1 full rep, then 4 half (kas) reps.
- Pause at the top and engage your glutes 
- Hold the weight with both hands
-Repeat

Elevated KAS dumbbell glute bridge

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

Elevated dumbbell glute bridge

Bridge Hold

Glute Day Finisher

- 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 Focus

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