Name: Playbook - Nikki McGrath - W2/D2 Glute Focus
Uploaded: 2023-08-17T21:49:55.673Z
Duration: 60 min
Description: W2/D2 Glute Focus

The pump I got from this workout was crazy! Thank you Nikki!

Nikki

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

Alright, here we go team! Day 2 of our second week! 

Today’s workout starts with 2 supersets, then heads into single exercises with sets. Notice that you have barbell hip thrusts, and THEN Booty Builder Hip Thrusts: these are designed to be progressed. 

Do the Barbell Hip Thrusts at a medium weight level. For the Booty Builder, intend to progressive with heavier loads and do a rep pyramid.  *if you don’t have a booty builder machine, just do normal hip thrusts*

Let’s go! Booty’s don’t build themselves 🍑

Optional: Glute Finisher
I

- 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: Progressive Weight Overload

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
- Rep count is for each leg

Single leg RDL: Bench variation

RDL Superset

- 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

Barbell Superset

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

For this exercise, start by grabbing the barbell and resting it on your thighs. Press up into a bridge, ensuring your knees are inline with your heels.
From here, slowly lower down into a half bridge, and bring up. This is the “KAS” =half range of motion. Do 1/2 of the reps in KAS, then the other half with a full range of motion (all the way down and then bring up).

If you want more, HOLD the bridge as long as you can on your last rep. 🔥🔥🔥

Barbell Bridge: KAS into Full

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.

For this exercise, start by grabbing a weight and resting it on your thighs. Press up into a bridge, ensuring your knees are inline with your heels.
From here, slowly lower down into a half bridge, and bring up. Repeat for reps.

Elevated KAS dumbbell glute bridge

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction

For this exercise, begin on the floor, or bench. Bring your legs in until your knees are bent at 90 degrees. Ensure your heels are underneath your knees, with feet slightly turned out.

Engage through your abdominals, and press your low back and glutes up into the air simultaneously. Hold until desired time is reached.

W2/D2 Glute Focus

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