Name: Playbook - Olivia Mogan - Glute activation
Uploaded: 2023-09-09T18:15:01.192Z
Description: Glute activation

Glute activation - 20 reps each 

- Banded squat
- Banded glute bridge
- Banded fire hydrants 
- Banded donkey

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

- Lay on the floor with your legs bent, feet flat on the floor and a band just above the knees
- Push through your heels bringing your hips up into a bridged position
- Squeeze your glutes 
- Lower back to starting position

Banded glute bridge

- Position yourself on your hands and knees, a band placed just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Banded hydrant kicks

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Glute activation

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