Name: Playbook - Rosana Hernandez - Moderate Weight, Moderate Rep Glutes
Uploaded: 2021-01-18T11:49:16.147Z
Duration: 45 min
Description: Moderate Weight, Moderate Rep Glutes

On this Glute day, we are choosing moderate weight and working in the middle range for hypertrophy. Focus on controlled movements. By the end of the set, you should feel like you can do 2-3 more reps max.

- Place the band around your ankles. 
- Bring your hips back and bend your knees and keep this position while stepping to the side.
- Keep your core engaged and try to remain as stable as possible.

Lateral Crab Walks

- Jump so that you’re crossing one foot over the other. 
- Jump into a squat while touching the center point between your feet on the ground with one hand while the other arm extends back. 
- Alternate feet and arms.

Crossover into Squat with Ground Touch

- Stand with feet at shoulder width. Do not let feet excessively turn out. 
- Engage your core and squeeze your glutes as you go down into a squat. Make sure your back is not excessively rounding or arching. 
- Pulse at the bottom (Come up slightly and then back down before you come up to standing).
- Push off with your heels and thrust forward at the top.

Barbell Squat With Pulse

- Stand with feet at shoulder width.
- Hinge by bringing your hips back and keeping your shins vertical.
- Tuck your chin and keep your chest up and glutes and core engaged. Make sure back is not rounding. 
- Thrust forward when you come up to standing making sure you are not hyperextending (bending back) at your lower back.

Good Morning

Now that we’ve done compound bilateral lifts, let’s make sure we are balancing out each side by incorporating single leg movements.

- Line up the weight with the stabilizing leg.
- Hinge back by bringing the leg back on the side that is not holding weight. Keep your hand on your hip on that side. 
- Make sure you’re knee is not excessively bending and coming forward. Also make sure you are not rounding or rotating to one side.
- Keep your chin tucked and chest up and squeeze your glute to come back to standing.
- The reps are 10 on each side.

Single Leg Deadlift

- Rest the bottom of your shoulder blades on a bench or box. 
- Align your feet so that you are forming a 90 degree between your thigh and chin at the top of the glute bridge. Fold one foot over the top of the other thigh. 
- Keep your chin tucked and lower your hips and then squeeze your glutes and push with your heels to thrust up. 
- Make sure you don’t rotate to one side.
- The reps are 10 on each side.

Single Leg Hip Thrusts

Unilateral Superset

- Hold your hands at the center of your chest. If this exercise feels too easy, hold a kettlebell or dumbbell. 
- Step back into a reverse lunge so that both knees are forming 90 degrees. 
- Push off with your heel and jump up with your stabilizing leg.

Moderate Weight, Moderate Rep Glutes

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