Name: Playbook - Sabrina Nicole - GLUTE PUMP 2
Uploaded: 2023-02-05T15:14:46.521Z
Duration: 60 min
Description: GLUTE PUMP 2

- Raise and lower your upper body engaging your glutes and hamstrings

Hyperextensions

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lay down on the floor and bend your knees
- Push out your knees, expanding the band
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Superset - Glute bridge & abductor

- Support back on the machine
- Bend both knees to 90 degrees 
- Lower your glutes and press back up to starting

Hip thrusts

- Use the hip thrust machine to perform the same movement without weight

Hip thrusts no weight

Superset - Hipthrust

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Smith machine lunges

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

GLUTE PUMP 2

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