Name: Playbook - Rob Thompson - All about the Glutes!
Uploaded: 2021-01-18T11:45:42.518Z
Duration: 45 min
Description: All about the Glutes!

NancyBoyd

omg just what I needed 😍 thanks for saving my quarantine!

Anna-Lea

👍! thank you! Challenging and so amazing.

Whew!!💪💪👍👍
My Knees shaking 
Heart rate up 
I already can see a difference
Wow just like you were here with me...Thank you for working out with me....

Nannette

This workout is designed to help you activate your glutes which will help them become stronger and more sculpted!

1. Place a mini band just above your knees and start in a supine position on the floor with your arms at a 45 degree angle relative to your torso.

2. Bridge your hips up by squeezing your glutes and driving your heels into the floor.

3. Push out slightly on the band as you bridge up.

4. Lower your hips back to the starting position and repeat for the desired number of repetitions.

Mini Band Floor Bridges

1. Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.

2. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Make sure you draw your abs in as you are lifting up.

3. Slowly lower your body to the floor then repeat.

Single Leg Bridge

1. To begin, place hands on hips, tuck chin, lift chest, and retract shoulders slightly. 
2. Engage the core, and lift one foot directly beside balance leg.
3. Reach the non-balance leg to the front of the body (sagittal plane) and return to the starting position.

Single Leg Balance w/ reach

1. Select a dumbbell and position it vertically on the floor.

2. Setup with a wider than shoulder width stance stance and allow your arms to hang straight down to the floor.

3. Squat down and grab the edges of the dumbbell with both hands.

4. Keep your abs braced and drive your feet through the floor as you stand up tall.

5. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Dumbbell Plie Squat

1. Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides.
2. Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
3. Pause, then push yourself back up to the starting position.

All about the Glutes!

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