Name: Playbook - Rosana Hernandez - Low Weight, High Rep Glutes
Uploaded: 2021-01-18T11:48:52.018Z
Duration: 45 min
Description: Low Weight, High Rep Glutes

Hard! But exactly what I needed, please post more! 😁

Maria

With this workout, we are working in the high end of the hypertrophy rep range. We are going to work more on your muscular endurance, while still making sure our movements are controlled and done with perfect form.

- Place the band right above the knees. 
- Rest on the side of your hip. Stack your elbow with your shoulder. Engage your oblique to keep yourself lifted. 
- Stack your feet and bring your knees forward so that they are almost at a 90 degree angle. 
- Open your knees as much as you can and then bring them back together.

Clam Shells

- Make sure your core is engaged and that you are not arching your lower back when you kick back
- The reps are 10 on each side

Kickbacks

- Keep your core engaged and lunge so that you are forming 90 degrees on both knees.
- Push off with your front heel and kick back with your back leg making sure you are not arching your lower back.
- The reps are 12 on each side

Walking Lunge With Kickback

- Hinge by bringing your hips back and hiking the rope back. Make sure your back is not rounding and your chin is tucked. 
- Squeeze your glutes and thrust forward and pull the weight out against your thighs.

Pull Throughs

With this superset, we are working on isolating the Glute muscles and focusing on unilateral movements to ensure both sides are balanced and one is not working more than the other.

- Point your foot and rest the toes on a bench or box 
- Place the foot of the leg that is lunging in a position that is not too far or close to the bench. Make sure your foot is pointing forward.
- Bring your back knee down as close to the ground as it can go without touching the ground while allowing the front knee to bend. 
- Make sure you are not rounding your back or leaning forward and make sure your knee does not cave in. Keep your weight on the backside of your body. 
- Keep your core engaged and push up with your front heel to come straight up to the starting position.
- Separate your feet more so that you are targeting your glutes more than your quads. 
- The reps are 12 on each side

Rear Foot Elevated Split Squats

- You can hold on to the cable for added stability. 
- Make sure only your leg is moving and everything else is super stable. Pull your belly button into your spine and tuck your pelvis.
- Kick up laterally making sure the movement is controlled and you are not using momentum. Slowly bring it back down.

Cable side kicks

Unilateral Isolation Circuit

- Cross your arms over the weight and hug it to your chest.
- Keep your chin tucked as you hinge.
- Squeeze your glutes to come back up and make sure you are pulling your belly button into your spine.
- Thrust forward at the top making sure you are not excessively bending back and putting tension on your lower back.

Low Weight, High Rep Glutes

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