Name: Playbook - Olivia Mogan - Glutes
Uploaded: 2023-05-03T18:26:53.052Z
Duration: 45 min
Description: Glutes

Day 1: Glutes

1a. Hip thrust 4x10
1b. Hip thrust pulse 4x15

2a. DB reverse Lunge 3x10 (each side)
2b. DB lunge pulse 3x12 (each side)

3. Cable kickback 3x15 (each side)

4. Banded glute bridge w/ abduction 3x20

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell hip thrust

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pulse at the top of the lift and squeeze your glutes

Barbell hip thrust pulse

Superset

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Start in a staggered split stance position
- Keep your chest up and hold dumbbells at your sides
- Lower your back knee down until both legs are at 90 degrees
- Pulse halfway up and back down 
- Complete desired reps then repeat on the opposite side

Dumbbell lunge pulse

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Lay on the floor with your legs bent, feet flat on the ground and a band above your knees
- Push through your heels bringing your glutes up into a bridged position
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glutes

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