Name: Playbook - Nikki McGrath - Gym-Glute Focus
Uploaded: 2024-02-21T04:40:10.109Z
Duration: 50 min
Description: Gym-Glute Focus

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

For today’s workout, we are focusing on glute growth! Remember to breathe, and focus on the muscles you are working. 

Booty’s don’t build themselves, let’s go!

Optional: Glute Finisher

A superset is two exercises back to back with minimal rest.

Repeat these two exercises 4x through. Remember to breathe and focus on the muscles you’re working.

- 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

Deadlift Superset

Repeat this superset 4x through. Breathe and focus on your form and technique

- 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

B. Stance Bridge

Bridge Superset

Elevated RDL

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

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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