Name: Playbook - Nikki McGrath - W7/D2 Glute Focus
Uploaded: 2024-10-10T20:04:03.198Z
Duration: 50 min
Description: W7/D2 Glute Focus

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

Nikki

Go do my Lower Body Warm Up- located in my “Warm Ups” Collection. 

Today’s workout will be focusing on building and sculpting your glutes and hamstrings. 

If you don’t have a band for the banded hamstring curls, you can supplement with a curl machine. 

Have fun and remember- booty’s don’t build themselves- 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)

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

For this exercise, start seated on the mat. 
Roll the barbell to you, 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. 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 Barbell Bridge

Repeat these two exercises back to back. Rest for 45 seconds before starting the next round. You have 4 rounds total- let’s do it!

- 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 PWO

- 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)

RDL Superset x4

- 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.

W7/D2 Glute Focus

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