Name: Playbook - Nini Muñoz - Glutes Glutes Glutes
Uploaded: 2023-08-27T23:18:59.197Z
Duration: 30 min
Description: Glutes Glutes Glutes

-place a box or bench near a column or any support 
-grab a challenging dumbbell 
-stand with both feet on box 
-hold on the the wall and drop leg down with dumbbell at your side as far as you can take it back to target your glutes 

*alternate legs after 12 reps

Step downs

- Place feet on a box or bench 
-Push up to perform a glute bridge 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

- 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

-hold on to a support with dumbbell by your leg 
-squat with the leg that is near the support and raise other leg with dumbbell positioned vertically to perform a hydrant abductor movement

Standing hip abductors

-kneel on a mat with dumbbell at your thighs 
-sit back and touch your heels and thrust forward

Kneeling hip thrusts

- Lying down with the soles of your feet together and knees outward
- perform a crunch with hand between legs

Glutes Glutes Glutes

More workouts from Nini Muñoz