Name: Playbook - Nikki McGrath - W2/D3 Glute Focus
Uploaded: 2023-03-23T17:41:50.668Z
Duration: 50 min
Description: W2/D3 Glute Focus

Absolutely loved it! Glute gains for realzzzz

Nikki

Make sure you go do my Lower Body Warm Up- located in my Warm UPS Collection.

Team- we are ALMOST DONE with our 8 Week Booty Sculpt Program. 

Today’s workout will get you an intense Booty pump ⚠️🔥 
Roll through the exercises one rep at a time- you got this! Booty’s don’t build themselves.

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

- 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 Barbell Bridge

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 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

- 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

W2/D3 Glute Focus

W1/D1 Leg Day: Quads

W1/D2 Back & Biceps

Lacey Craig

W1/D3 Glute Day

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

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

W2/D3 Glute Focus

Community

More workouts from Nikki McGrath