Name: Playbook - Rosana Hernandez - W3/D3 Glutes
Uploaded: 2021-01-18T11:46:12.184Z
Duration: 50 min
Description: W3/D3 Glutes

Matt

Today, we are working on all parts of the glutes - the maximus, minimus, and medius. We are going to start with two banded activation exercises and then moving on to weighted exercises. Make sure you are using weights that become challenging in the last 2-3 reps but can still be lifted with perfect form the whole time.  Engage your core and use full range of motion with every exercise.

- 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. 
- The reps are 12 on each side.

Clam Shells

- 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.
- The reps are 12 on each side.

Lateral Crab Walks

- Rest the bottom of your shoulder blades on a bench or box 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 your pelvis forward and squeeze your glutes until you are at maximum extension. 
- Inhale on the way down and exhale on the way up.

For week 3,

Hold on the last rep for 10 seconds.

Barbell Hip Thrusts

- Place your feet at a wide stance and turn them out. Hold the weight so that it is in the center of your legs. 
- Engage your core and squat down by bringing your hips back and bending your knees. Keep your knees turned out in line with your feet. 
- Avoid excessively arching or rounding your back. Also, avoid leaning forward excessively.
-  Push up with your heels and squeeze your glutes to come up.

Sumo Squat

- Place feet in a staggered stance taking the weight off the back leg.
- Hold the weight so that it is in line with your front foot. 
- Bring your hips back keeping a soft bend in your front knee. 
- Keep your chest up and squeeze your glute to extend up. 
- Avoid rounding, excessively arching, or rotating to one side. 
- The reps are 12 on each side.

1.5 Deadlifts

- 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 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 12 on each side.

Single Leg Hip Thrusts

W3/D3 Glutes

joanna avila

Ronda

Hi. I wasn’t sure if the 20 reps meant 10 on each leg for lateral lunges. Would help to have clear instructions on reps.

W3/D3 Glutes

Community

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