Name: Playbook - Sabrina Nicole - W3/D6 Glutes
Uploaded: 2023-02-05T15:14:46.662Z
Duration: 45 min
Description: W3/D6 Glutes

- Abductors 20, 20, 20, 20
- Bodyweight 45-Degree Hyper 20, 20, 20
- Squats 15, 15, 15
- Hipthrust 15, 15, 15
- Bodyweight Frog Pump 50, 50, 50
- Glute Kickback (machine or cable) 12, 12, 12

- 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

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

Hyperextensions

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Squat

- 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

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Glute kickback (Cable)

W3/D6 Glutes

Dana

Love you!! Thank you! That was an amazing workout 💪🏽🫶🏽🫵🏽

Johanna

W3/D6 Glutes

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