Name: Playbook - Nona Bayat - Week 4: Day 5 - Glutes
Uploaded: 2021-10-15T01:17:23.642Z
Duration: 45 min
Description: Week 4: Day 5 - Glutes

Maria Cruz

Carla

Time to toast those buns! Today is a workout focused on glutes (with a bit of abs at the end)!

•when you go down, you’re sitting near your foot that is on the bench 
•keep knees slightly bent (do not lock when you come up) 
•knee at 90 degree angle 
•core is engaged 
•back is straight 
•push through heel

Bulgarian Split Squats

•push through heels
•should feel the burn in your glutes 
•keep core engaged

Deficit Stationary Lunges

•toes pointed slightly outwards 
•push through heels 
•keep back straight 
•shoulders are rolled back 
•core is engaged 
•pulse 1-2 times then come up 
•knees do not pass toes

Cable Sumo Pulse Squats

•band is above knees 
•knees at 90 degree angles 
•push through heels
•head is always pointed forward 
•dig shoulder blades into the bench

Hip Thrusts

•knees are at 90 degree angle
•use glutes to bring yourself up 
•do not go all the way down, just tap the floor with your glutes and go back up 
•slow and controlled movements
•core is engaged

Elevated Glute Bridge

•back straight 
•core engaged 
•to make it more challenging, do not touch the rails

Stair Master

•10 in&outs straight into 10 alternating single leg in&outs 
•keep core engaged 
•pull legs in with your ab muscles

In&Out to Alternating Single In&Outs

•15 reps each side
•you go down and pull yourself up ONLY using your obliques

Hip Dips

Week 4: Day 5 - Glutes

Haven’t been motivated to hit the gym due to not being able to find workouts that worked for me and it’s day 1 and I feel so much better and it was such a good workout!!!

Alexis

Clarisse

After coming back from the gym after a 4 week hiatus, I feel pumped once again! Thank you! ♥︎♥︎♥︎

Jana Chang

Week 1: Day 1- Shoulders & Triceps

Felt it everywhere I was suppose to … I think 🥲🤣 Get it I guess 😭💪🏽

Juliann

My legs and abs have never felt so horribly amazing, best leg day i’ve had in a long time 😂❤️

Melissa

Week 1: Day 2 - Full Legs

Leyla

Nicki

Week 1: Day 3 - Back & Biceps

I can definitely start seeing a difference in my arms and in my waist.

Madison

LaRaelle Aceves

Week 1: Day 4 - Full Body

Megan

Sylvia

My sister and I did this and it was crazy painful! But totally worth it 🤩

Kryzl

Week 1: Day 5 - Glutes

Loved loved loved your workout!
Your demos help so much. Im so happy with my first workout!

Gabriela

Krystel

Week 1: Day 6 - Full Upper Body

I can finally start seeing definition in my triceps

Camelia

Sandra

Week 2: Day 1- Shoulders & Triceps

Natalie

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Luci

Adri

Week 2: Day 3 - Back & Biceps

You kill me everyday.. but this one??? Oh this is the one 💪🏽

Kicked my butt;; but I can already tell such a huge difference in my form and muscle movements/strength by using your tips!

Week 4: Day 5 - Glutes

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