Name: Playbook - Nikki McGrath - W3/D2 Glute Focus
Uploaded: 2023-08-17T21:49:55.695Z
Duration: 45 min
Description: W3/D2 Glute Focus

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: Glute Finisher

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

For this exercise, start seated on the mat. 
Grab the weight and rest it on your thighs, and bring your feet in at a 90 degree angle, ensuring they are inline with your hips and under your knees. 

From here, press your mid back into the bench and lift yourself up.

From here, take one leg out to the side and press lightly through your heal. Take the weight onto the working leg and balance it on one side. 

I want you to imagine this leg as your supporting leg- the other leg will be your working leg.

Rep out the reps on one leg, then switch to the other.

B. Stance Bridge

Bridge 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

For this exercise, progress in weight with each round.

Barbell hip thrusts PWO

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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

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

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

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

Single leg RDL: Bench variation

Alright, if you want more, here’s your Glute Day Finisher: 

15 KAS Bridges 
15 Full bridge w/ abduction  
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.

W3/D2 Glute Focus

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