Name: Playbook - Sabrina Nicole - GLUTE PUMP
Uploaded: 2023-02-05T15:14:46.514Z
Duration: 50 min
Description: GLUTE PUMP

Emily

First do the banded abductors then go straight into barbell hip thrusts

Need a hip circle for this exercise 
• Body placement should be the same as if you were about to do a hip thrust
• Use glutes to slowly push your knees outwards
• Keep the tension when coming back to original position

Banded abductors

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Banded abductors superset with banded barbell hip thrusts

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

Abductor machine

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings and glutes 
- Drive your hips forward and use your hamstrings and glutes to power back to standing

Barbell RDL

- Start with your back foot on the machine
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your glutes to come up

GLUTE PUMP

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