Name: Playbook - Nini Muñoz - Glute & Hammies 3
Uploaded: 2023-07-27T02:05:34.643Z
Duration: 30 min
Description: Glute & Hammies 3

Whew....glutes on 🔥. Light up those glutes with this 45 minute glute focused sesh.

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

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

- Begin with dumbbells in each hand and feet hip width
- Press hips back (stick out your butt, imagine a button behind you you're trying to press with your butt) and lower dumbbells down until mid shins (feel that sweet spot in your hamstrings; bring yourself up and feel your glutes working) 
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start with both feet on a hack squat platform and weight on upper back
- Step back and lower down as far back as you can (further out, glute focus) 
- Push through heel and stand back up to starting
- Repeat on opposite side

*If hack squat not available, perform on the floor with dumbbells at your side with neutral grip

Hack squat barbell reverse lunges

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

-place a dumbbell at the end of a mat 
-sit on mat and lean back creating tension in your core 
-place both feet on one side of the dumbbell; raise one leg and follow with the other creating a rainbow with your feet as you cross them over to the other side of the dumbbell.

Core rainbows

Glute & Hammies 3

Glutes!🍑

Work those glutes!

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Glutes & Hammies 2

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

Crystal Hernandez

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I’m looking forward to wobbling tomorrow! 🥵🔥

Glute & Hammies 3

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