Name: Playbook - Nini Muñoz - GLUTES!
Uploaded: 2023-10-02T19:24:42.465Z
Duration: 45 min
Description: GLUTES!

Summer

Let's set those glutes on fire shall we! 🔥

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

-Place box near a support 
-Start a few inches away from the box with a dumbbell in hand on the side where leg drops 
- Place first foot up on box and take your other leg back as far as you can to target glutes and tap foot on floor and rise up. Leg on box is doing all the work. 
-repeat on their leg

Dumbbell box step ups

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

*In my case, I'm using a booty builder machine. 
Don't have access to a machine, use a dumbbell, EZ bar or barbell across your hips.

Elevated hip thrusts

- place a resistance band above your knees 
-grab onto a support 
- push your legs out against the band and back in
-TAKE IT TO FAILURE! 😮‍💨 As many as you can do before you can't anymore. At least 25 😁

Resistance band abduction

-position yourself in a reverse tabletop position 
-alternate raising each leg knee to chest 
-if you find yourself dipping down, raise your glutes back up

Elevated leg raises

GLUTES!

Glutes!🍑

Work those glutes!

Glute workout

Lower Body Glute Focus

Glutes & Hammies 1

Glutes & Hammies 2

Glute & Hammies 3

I’m going to need a wheelchair tomorrow. Thank you for always murdering me even from afar 🫠😅💀

Crystal Hernandez

Glute burnout 🔥

I’m looking forward to wobbling tomorrow! 🥵🔥

GLUTES!

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