Name: Playbook - Nikki McGrath - W5/D2 Glute Focus
Uploaded: 2023-08-17T21:49:55.721Z
Duration: 50 min
Description: W5/D2 Glute Focus

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

Today is Glute Day! Focusing in on building and pumping up your glutes. The pump after this one is crazy. 

Follow along the workout- today it will be single exercises with sets. Note that some exercises have a rep pyramid: progress with weight each round, and, on the last set, go “Till Failure” - push yourself safely with good form and technique. 

You got this!

Optional: Glute Finisher

- 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

- 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

- 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

- 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

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.

Bridge Hold

Glute Day Finisher

W5/D2 Glute Focus

Lizzeth

Nikki

W1/D1 Quad Focus

W1/D2 Glute Focus

W1/D3 Full Lower

Rebekah

W2/D1 Quad Focus

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

W2/D2 Glute Focus

W2/D3 Full Lower

W3/D1 Quad Focus

W3/D2 Glute Focus

W3/D3 Full Lower

W4/D1 Quad Focus

W4/D2 Glute Focus

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W5/D1 Quad Focus

W5/D3 Full Lower

W6/D1 Quad Focus

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W7/D1 Quad Focus

My glutes are screaming…definitely going to feel this tomorrow 😱

W5/D2 Glute Focus

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