Name: Playbook - Pauline Perina - Killer Leg Workout - Glute Focused
Uploaded: 2023-10-13T15:02:21.262Z
Duration: 60 min
Description: Killer Leg Workout - Glute Focused

The struggle was REAL in a great challenging way!!!

Alexa

Juliana

10 min at your own pace 
I suggest choosing a pace between 6-10 depending on level. Choose a pace that will make you sweat ready for the workout.

StairMaster

The Kas glute bridge is a variation of hip thrust. Instead of bringing the bar all the back down to the ground after each rep, you only descend a couple of inches and keep tension in the glutes throughout your entire set.

How To perform: 

Load a barbell on the floor with plates 
Sit on the floor and lean back against a bench - It should be at the same level as the bottom of your rib cage. If it’s too high, sit on an ab mat or stack of plates, and elevate the barbell as well if necessary so you can easily get underneath it.
To ensure the bench won’t slip or move, you may also want to place it against a wall or the bottom of a squat rack.
Keep your feet hip-width apart and flat on the floor. They should be far enough out in front of you that your shins will be completely vertical at the top of the movement.
Gripping the bar, drive through your heels and use your glutes to lift the weight upward.
Squeeze your glutes at the top.
Slowly lower 2-3 inches, maintaining tension in your glutes the entire time.
Without jerking the weight back up, lift the weight back up again and repeat for the prescribed number of reps.

KAS 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

Grab 2 dumbbells and perform 8 split squats 
Drop the outer dumbbell and perform 8 more reps 
Drop the other dumbbell and do 8 reps bodyweight 

You’re going to perform 24 reps in a row. You will Rest for 45 sec and do the other leg. 

You have 3 sets total

8-8-8 Bulgarian Split Squat

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- Perform 10 reps with the weight then drop the weight on the floor and do body weight until failure (you should at least be doing 10 reps). If you’re a beginner, try to do 10-15 repetitions with just your body weight, and increase your repetitions until you can do 3 sets of 30.

- Make sure the pad on your machine is adjusted correctly. The pad should be placed just in front of your thighs, just below the hips.
- Grab a weight - keep the barbell down with straight arm / if you use a dumbbell hold it at your chest 
- Make sure your feet are pointing out at 45 degrees, slightly bend your knees if it’s more comfortable.
- In order to power the glutes, you should have a slight round in your upper back.
- Start to lift and lower your body as you would during a normal hyperextension.

Weighted + Bodyweight hyperextensions

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Killer Leg Workout - Glute Focused

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