Name: Playbook - Nikki McGrath - W3/D3 Glute Focus
Uploaded: 2024-04-15T19:08:02.884Z
Duration: 50 min
Description: W3/D3 Glute Focus

Nikki

Back at it with that full glute day- whoop whoop! Work hard, and be proud of what your body can do!


For this workout, we have a series of glute building exercises because the booty don’t build itself. You got this team, let’s do it!

For best results: Finish w/ 10-12 minutes of an incline walk, bike ride, stair stepper, or run.

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

- 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

Repeat these three exercises back to back with minimal rest. You got this 🔥🔥

- 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

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Glute Triset

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat on the opposite side.
- Alternate sides

Dumbbell curtsy Squat

- 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

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, squeezing your glutes and engaging through your core. 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

W3/D3 Glute Focus

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

 Cassie

W1/D1 Leg Day: Quads

My shoulders and back are feeling it 🔥😅

W1/D2 Back, Shoulders, and Core

Lacey Craig

W1/D3 Glute Day

W1/D4 Chest, Triceps, and Abs

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

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

W2/D2 Back, Shoulders, and Abs

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, Shoulders, and Abs

W3/D4 Chest, Triceps, and Core

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, Shoulders, and Abs

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W3/D3 Glute Focus

Community

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