Name: Playbook - Nikki McGrath - W4/D2 Glute Focus
Uploaded: 2023-08-17T21:49:55.708Z
Duration: 50 min
Description: W4/D2 Glute Focus

Go do my Lower Body Warm Up- located in my WARM UPS Collection.

⚠️ WARNING ⚠️This workout with get you a serious 🍑 pump.

Roll through the workout one rep at a time. You got this!

Optional: Glute Finisher

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

Glutes and hamstrings here we come! 
Repeat these two 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

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

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: 

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.

W4/D2 Glute Focus

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