Name: Playbook - Rosana Hernandez - High Weight, Low Rep Glutes
Uploaded: 2021-01-18T11:47:25.462Z
Duration: 45 min
Description: High Weight, Low Rep Glutes

Today we are going to be working in the lower end of the hypertrophy rep range for all of our big compound lifts. These exercises are meant to strengthen all of the glutes and posterior chain, as well as trigger muscle growth. Pick weights that are challenging, but that you can still do with perfect form for 8 reps. You should feel like you can do no more than 2 more reps by the end of your set.

- Place a yoga block or towels under your neck so that it is supported. 
- Make sure your feet are pointing forward and that your thighs and shins are forming a 90 degree angle when you are at the top of the bridge.
- Thrust up until you are at full extension, making sure you are engaging your glutes. 
- Push up with your heels and make sure your knees do not cave in.

Glute Bridges

- Get in a quadruped position. Your back should look like a table top. 
- Pull your shoulders back while also pulling your belly button to your spine. 
- Keep your leg bent at the knee and rotate it up. Keep the rest of your body stable by engaging your core.

Fire Hydrants

- Rest the bottom of your shoulder blades on the bench and place your feet at about shoulder width. Adjust your feet so that there is a 90 degree angle between your thigh and your shin when you are in the bridge.
- Keep your chin tucked so that you are moving only your pelvis. 
- Lower your hips until they are close to the ground and then push with your heels to thrust up. Push your knees out while you come up. 
- Thrust forward and squeeze your glutes until you are at maximum extension. 
- Inhale on the way down and exhale on the way up.

Barbell Hip Thrusts

- Stand in a sumo stance with feet turned out. 
- Engage your core and hinge by bringing your hips back so that you feel a stretch in your hamstrings.
- Squeeze your glutes to come up to standing and thrust forward. 
- When hinging, keep your chin tucked and chest up. Make sure you are not rounding or excessively arching.
- When standing, try not to excessively bend back as this will place unnecessary tension in the lower back.

Kettlebell Sumo Deadlifts

Now that we’ve done the big compound lifts that target all of the Glute muscles at once, we are now going to work on isolating specific Glute muscles.

Grab the center of the chair so that you are slightly hinged forward. Keep your core engaged and chest up while pushing your knees out.

Abduction Machine

Hold onto the cable machine and bring your hips back and engage your core. Kick back making sure you are not excessively arching your lower back. This is a very common mistake with this exercise, especially if you are doing weight that is too heavy. The reps are 8 on each side.

Cable Kickbacks

Glute Isolation Superset

- Here, we are incorporating more of the Glute medius and minimus (outer glutes). This is the final “burnout” for your glutes. 
- Pull your feet close to you and press them together. 
- Thrust up until you reach full extension making sure the movements are controlled and you are squeezing your glutes to get to the top.

High Weight, Low Rep Glutes

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