Name: Playbook - Richard Brindley - 100 Rep Glute Challenge 🍑
Uploaded: 2023-01-04T17:40:56.177Z
Duration: 45 min
Description: 100 Rep Glute Challenge 🍑

1. Lay on the floor with your legs bent and a band above your knees.
2. Push through your feet to extend your hips upwards and your upper legs and torso are parallel. Keep shoulder blades fixed to the floor throughout.
3. Hold and contract your glutes for a second whilst pushing your legs against the band.
4. Release tension and slowly move back down to starting position.

*Ensure your movement against the resistance is smooth and controlled

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Glute Bridge With Band Abduction

1. Put a resistance band around your legs just above your knees.
2. While laying down, bend your knees in a bridge position with your feet narrower than hip width.
3. Keep your feet planted and pull your knees apart against the resistance of the band as far as you can and hold for a second.
4. Slowly bring your knees back together in starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Banded Hip Abductors

1. Put a resistance band around your legs just above the knee.
2. Move onto your hands and knees with your torso parallel to the floor.
3. Lift one leg out to the side of your body.
Lift your leg as high as possible while maintaining the position of the rest of your body.
4. Slowly lower your leg back down into

*Repeat on your other leg.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Resistance Band Fire Hydrants

1. Kneel on the floor and move onto your hands and knees, torso parallel to the floor and wrap the resistance band around thee bottom of your foot.
2. Push your lifted leg backwards and upwards as far as you can, maintaining a bend in your knee.
3. Slowly lower your leg back into starting position.

*Repeat for your other leg.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Donkey Kickbacks With Resistance Band

1. Place band just above your knees.
2. Flex the hips to 45 degrees and the knees to approximately 90 degrees. 
3. Slowly pull your knees apart, keeping your feet together.                                                                                        
4. Maintain contact between your feet throughout the movement.
5. Return your knees together so you are back to starting position.

*Repeat on the other side.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

100 Rep Glute Challenge 🍑

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