Name: Playbook - Nikki McGrath - W1/D3 Glute Day
Uploaded: 2023-03-23T17:41:50.653Z
Duration: 45 min
Description: W1/D3 Glute Day

Lacey Craig

Nikki

Welcome to a Glute Focused Lower Body workout! 

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

This workout will for sure get your glutes on fire 🔥 Remember to breathe and engage the muscles you’re working. 

Let’s get it! Booty’s don’t build themselves.

Optional: Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

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

In this one, we’re focusing on glutes: do these two bridges back to back , focusing on complete reps at a weight level where you have to “push” on the last 3-4 reps.

- 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

Barbell hip thrusts PWO

For this superset, do these two exercises back to back with minimal rest 🔥

- Begin with one foot on a box bent to 90 degrees
- Press your hips back and lower down until your glutes touch the box
- Press through your front heel to rise back up

Rear foot single rdl - glute focused (1)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

RDL & Sumo Squat Superset

- 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: HEAVY

W1/D3 Glute Day

W1/D1 Leg Day: Quads

W1/D2 Back & Biceps

W1/D4 Shoulders Triceps & Chest

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 Back & Biceps

Absolutely loved it! Glute gains for realzzzz

W2/D3 Glute Focus

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 Chest, Triceps, and Shoulders

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W2/D5 Full Leg Day

W3/D1 Leg Day: Quad Focus

That back and biceps workout was amazing 🔥

W3/D2 Back & Biceps

W3/D3 Glute Focus

W3/D4 Shoulders, Chest, and Triceps

Whewwww that burned more than I thought 🤣

W3/D5 Full Leg Day

W4/D1 Leg Day: Quads

That burn was intense! Great upper body day 🔥

W4/D2 Back & Biceps

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W1/D3 Glute Day

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