Name: Playbook - Pierre Vuala - Glutes & Core
Uploaded: 2023-11-24T01:00:30.147Z
Duration: 50 min
Description: Glutes & Core

Bench and dumbbell workout focused on your glutes and core strength

- with dumbbell on one hand raise your body in L position 
- always keep the dumbbell facing the ceiling
- slowly come down trying to roll each vertebrae on the ground, back to start potions

Single arm upright raise

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Oblique crunches

- with dumbbells in both hands raise your body in L position 
- always keep the dumbbell facing the ceiling
- slowly come down trying to roll each vertebrae on the ground, back to start potions

Double arm upright sit up

-Raise your legs a few inches away from the dumbbell in your hands 
- gradually roll the hips up from the ground 
- come down controlled to the start position

Ground Leg raises

- Push hips back and lower down until your glutes touch the seat
- Press through your heel and stand back up to starting
* Work both legs back to back

Seated pistol squat

- never let your knees go past your toes 
- sit back into the glutes
- perform on each leg

Bulgarian split squat

- Perform each side simultaneously
- Gradually increase weight after each set
- Be sure to keep upper body always facing for throughout the whole movement.