Name: Playbook - Nini Muñoz - Lower Body Glute Focus
Uploaded: 2024-02-05T01:31:49.322Z
Duration: 60 min
Description: Lower Body Glute Focus

- Sit back and down into a half squat, raise and go into a full deep squat for one rep

Half to Deep hack squats

- Start a few inches away from the box with a dumbbell in your hand and holding on to support with the other hand 
- Place first foot up on box and press through your heel to bring the second foot up on top of the box and lower back down to tap, complete 12 reps on each side

Dumbbell box step ups

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for 12 reps

Cable pull through

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg behind the stable leg 
- Repeat for more repetitions

Cable abductions

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg behind stable leg

- place a dumbbell on the crease your knee 
-Raise your leg engaging your glute
- Keep your hips squared

12 reps on each leg

Weighted donkey kicks

-place a resistance band on your feet 
-take 12 steps sideways and back for one rep

Banded abductor walks

Lower Body Glute Focus

Glutes!🍑

Work those glutes!

Glute workout

Summer

GLUTES!

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! 🥵🔥

Lower Body Glute Focus

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