Name: Playbook - Nini Muñoz - Glutes & Hammies 2
Uploaded: 2023-07-27T01:24:11.984Z
Duration: 40 min
Description: Glutes & Hammies 2

Get your glute and hammie work in with this 40 minute workout

- Begin with two dumbbells in hand and feet hip width
- Lower the dumbbells to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Push your hips back and down as you lower into a squat 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to goblet squat

-Grab onto the machine with both hands and lean forward 
-stabilize yourself with one leg while the other kicks back activating your glutes; hold for 2 seconds

Cable Kickbacks

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Place your upper back on the edge of the back support 
-Place your feet on the platform hip width apart 
- Bring your hips up engaging your glutes
*If a booty builder machine is not available, use an EZ bar or barbell on a bench following the same concept

Booty Builder Machine Elevated Hip Thrusts

-Stand straight up and grab cable machine with both hands 
-Bend your knee and lower

Cable machine hamstring curls

- Place your hands on the floor in front of you
- Hop back, hop forward 
- Return to the initial position

Modified burpee

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

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I’m looking forward to wobbling tomorrow! 🥵🔥

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