Name: Playbook - Nini Muñoz - Glute workout
Uploaded: 2024-03-01T07:20:29.017Z
Duration: 40 min
Description: Glute workout

Take your glutes through this 40 min. Sesh

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- 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

-Using hip abductor machine, sit all the way back 
-hold on to the handles and hover slightly tilting your pelvic forward 
-perform abductors while keeping pelvic tilted 
-if you feel it drop, tilt it again 
-you will feel the work on the lower glutes

Dumbbell hip abduction

- Place your upper back on the edge of the pad 
- Bring your hips up engaging your glutes, ensuring your legs are at a 90 degree angle 
-squeeze your glutes at the top 
-hold at the top, squeezing your glutes for eight seconds in the last rep of 8

Elevated hip thrusts

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

Lying hamstring leg curls

- Lying face down on a bench, arms extended, legs bent like a frog 
- Raise both your legs and squeeze your glutes as you pause at the top for 2 seconds 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- From a low pulley grip rope just behind your head 
- Roll your knees towards your chest engaging your abs and lifting your chest 
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

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