Name: Playbook - Nikki McGrath - W6/D2 Glute Focus
Uploaded: 2023-08-17T21:49:55.742Z
Duration: 50 min
Description: W6/D2 Glute Focus

Nikki

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

For today’s workout, we are focusing on glute growth! Remember to breathe, and focus on the muscles you are working. 

Booty’s don’t build themselves, let’s go!

Optional: Glute Finisher

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.

- 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

- Begin with one foot on a box bent to 90 degrees
- Press your hips back and lower down until your glutes touch the box
- Press through your front heel to rise back up

Rear foot single rdl - glute focused (1)

Deadlift Superset

Repeat this superset 4x through. Breathe and focus on your form and technique

- 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

- 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)

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

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.

W6/D2 Glute Focus

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