Name: Playbook - Ruth Steel - KB - GLUTES
Uploaded: 2022-12-07T20:43:45.170Z
Duration: 15 min
Description: KB - GLUTES

This workout will get the heart rate pumping & target the glutes. As the largest muscle group in the body, our glutes do so much for us and deserve some appreciation.

- Complete each of the 5 exercises for 60 seconds or 30/30 when repeated both sides

- Repeat x 3 rounds for a 15 minute workout, 4 rounds for a 20 min workout or however long you have to move today.

Let’s get going!

Laying down in your mat, feet to floor & knees bent. Hold the Kb by the horns, curled into the chest.

- Inhale to prepare
- Exhale to thrust the hips high to the sky, engaging the flutes tightly at the top
- Inhale to lower back down & start again

- Complete 60 seconds each round

KB - Hip Extension to Press

Bring the soles of feet together & let the knees fall out to the sides. Holding the kettlebell over the pelvis.

- Inhale to prepare 
- Exhale to thrust the hips high to the sky, engaging the glutes tightly at the top
- Inhale to lower back down and repeat

- Complete 60 seconds each round

KB - Butterfly Glute Bridge

Stand with feet a little wider than hip width apart.

- Inhale to hinge, sitting the hips back (like chair pose) allowing the Kb to swing between the legs 
- Exhale to thrust the hips forward, engaging the glutes as you stand and using the strength of the legs/glutes to build momentum as the arms swing between shoulder and head height. 

- Complete 60 seconds each round 

Enjoy the heat building as we move between standing & seated exercises

KB - Two Handed Swing with Hip Drive

Coming onto all fours in your mat.
Lift one sole of foot to the ceiling, take a little peek behind you to make sure the sole is pointing up.

- Keeping the working foot flexed and long steady breaths
- Pulse the heel to the ceiling, activating through the working side glutes. 

- Complete 30 seconds each side per round

Heel Kicks

Standing feet hip width apart, hold your Kb by the horns.

- Inhale to curtsey lunge one leg behind the other, staying on the ball of the foot that’s moving behind. Bicep curl the hey babe into the chest as you curtsey. 
- Exhale pushing through the front heel as you come back to standing, lower the arms and repeat on the same side for 30 seconds. 

- Complete 30 seconds each side, per round

KB - GLUTES

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