Name: Playbook - Rachel Nicole - Glute Builder
Uploaded: 2023-01-07T13:57:37.300Z
Duration: 45 min
Description: Glute Builder

Lauren McNaughton

I loved this workout! My glutes are definitely going to feel that tomorrow.

Angie

I love this workout! Been awhile since being in the gym and this one burned!

Jodi

Description:
Lower body leg session that will leave you walking like a baby giraffe. If you’re looking to build + firm your glutes, this one’s for you!


Equipment Needed:
Dumbbells or Kettles bells to modify if needed. 
Cable/Pulley Machine
No special attachments needed for cable machine. Note how I used the hand grip for cable kickbacks.


Notes: 
For unilateral [single sided] movements in this workout you will complete one side and then complete the other side. 


Suggestions:
Pick a weigh range that is CHALLENGING! You should struggle to get those last reps in but still be able to execute with proper form. 
If you’re unable to finish the rep range consider dropping the weight and focusing on form. 
For kickbacks engage the glute at the top of the motion and release. Do not use momentum.

Seated Leg Abductors

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat

Cable pull through

- 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Hold a dumbbell by your side
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

S/A Dumbbell suitcase squats

- Facing the bench step up with one leg on the bench, pushing through the heal.
- As you lift yourself up with one leg onto the bench, push the opposite foot back behind your body keeping that knee straight.
- Squeeze the glute at the top of the motion.
- Lower the leg back down and step off the bench.

Step up with kickback

- Place your feet hip-width apart with a dumbbell in hand on the side of the stationary leg
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

Glute Builder

Yohana Lara

Jessica

Do we go up in weight for each set? 
Also move/machines to improvise is we don’t have the ones shown as you are doing :) 
Otherwise a kickass workout and guide so far!

Glute Builder

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