Name: Playbook - Robin Carlse - Glute Day
Uploaded: 2024-05-03T02:37:35.287Z
Duration: 45 min
Description: Glute Day

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Walk laterally, keep tension in band

Resistance band lateral walk

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place your upper back on the edge of pad
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Superset

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg to the side and back
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback (Glute Med Focus)

- Leaning over machine while holding a plate
- Raise your upper body

Back extension Glute Focused

- Place foot so that only one leg is on the platform
- Push platform away 
- Return to starting position under control

Glute Day

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