Name: Playbook - Rebecca Wales - Glute focused
Uploaded: 2023-08-13T23:05:51.420Z
Duration: 70 min
Description: Glute focused

2 sets
25 banded squats
25 frog stance glute bridges 
15 hydrants (right)
15 donkey kicks (right)
15 straight leg lifts (right)
15 hydrants (left)
15 donkey kicks (left)
15 straight leg lifts (left)

- Stand with feet shoulder width apart
- 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

Air squats

You’re doing a regular glute bridge here, the only difference is your feet placement 

Place your heels on the floor so they’re touching (or close to touching) and toes turned slightly out

Glute bridge (frog stance)

- Position yourself on your hands and 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

Fire hydrants

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (extended)

Warm up

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

With a band above your knees, sit on the floor against a wall or bench, sitting very tall, pull the band apart, squeezing on every rep

Banded abduction

4 sets
Smith thrusters 15/12/10/8
Seated abduction 25

4 sets
Wide stance RDL 15/12/10/8
Standing clamshells 15 each side

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Superset

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

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