Name: Playbook - Sadielee Thomas - W3/D1 Glutes
Uploaded: 2024-05-16T17:40:21.888Z
Duration: 60 min
Description: W3/D1 Glutes

1.	Adjust the Machine:
	•	Set the hip thrust machine to an appropriate height, ensuring the padded surface aligns with your hip level.
	2.	Position Yourself:
	•	Sit on the machine with your upper back against the padded support and your feet flat on the ground.
	•	Ensure your knees are bent at a 90-degree angle.
	3.	Bar Placement:
	•	Position the barbell or pad over your hips. Adjust it to a comfortable and secure placement.
	4.	Feet Placement:
	•	Plant your feet firmly on the ground, shoulder-width apart.
	•	Make sure your feet are positioned directly under your knees.
	5.	Grip the Handles:
	•	Grasp the handles on either side of the machine to stabilize yourself during the movement.
	6.	Engage Your Core:
	•	Tighten your core muscles to provide stability throughout the exercise.
	7.	Thrusting Motion:
	•	Push through your heels, engaging your glutes, and lift your hips towards the ceiling.
	•	Aim for a full extension of your hips at the top of the movement.
	•	Squeeze your glutes at the top for maximum contraction.
	8.	Lowering Phase:
	•	Lower your hips back down with control, avoiding any abrupt movements.
	9.	Breathing:
	•	Inhale as you lower your hips.
	•	Exhale as you thrust your hips upward.
	10.	Repetition:
	•	Perform the exercise for your desired number of repetitions, maintaining proper form.
	11.	Cool Down:
	•	After completing your set, lower the barbell or pad and take a moment to stretch your hip flexors and glutes.

Machine Hip Thrust

1.	Set Up:
	•	Position the Smith machine bar at an appropriate height, typically around chest level.
	•	Stand with your feet hip-width apart and the barbell resting on your shoulders.
	2.	Deficit Position:
	•	Stand on an elevated surface (like weight plates) to create a deficit. This allows for increased range of motion.
	3.	Positioning:
	•	Step back with one foot and place it on the ground behind you, ensuring both feet are pointing forward.
	•	Maintain a straight posture with your core engaged.
	4.	Lunge Descent:
	•	Lower your body by bending both knees, ensuring your back knee comes close to the ground.
	•	Aim for a 90-degree angle at both knees.
	5.	Push Back Up:
	•	Push through the heel of your front foot to return to the starting position.
	•	Keep your movements controlled and controlled.
	6.	Switch Legs:
	•	Alternate legs and repeat the lunge on the other side.
	7.	Breathing:
	•	Inhale as you lower your body into the lunge.
	•	Exhale as you push back up.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions on each leg.
	9.	Safety Tips:
	•	Ensure the Smith machine bar is securely locked in place.
	•	Use an appropriate weight that challenges you without compromising form.
	•	Keep your core engaged throughout to stabilize your body.

Smith Machine Deficit Lunge

1.	Setup:
	•	Stand about two to three feet in front of a bench or step.
	•	Place one foot behind you on the bench, toes pointing down.
	•	The front foot should be far enough forward that when you lower your body, your knee stays directly above your ankle.
	2.	Posture:
	•	Maintain an upright posture with your chest lifted and shoulders back.
	•	Engage your core for stability.
	3.	Biasing the Glutes:
	•	Focus on pushing through the heel of the front foot as you lift your body back up.
	•	Squeeze your glutes at the top of the movement to maximize glute activation.
	4.	Depth:
	•	Lower your body down by bending your front knee, ensuring it doesn’t go past your toes.
	•	Aim for a 90-degree angle at both knees.
	5.	Back Leg:
	•	Keep your back leg straight and engage your glutes on that side.
	6.	Breathing:
	•	Inhale as you lower your body into the lunge.
	•	Exhale as you push back up, emphasizing the glute squeeze at the top.
	7.	Repetition:
	•	Perform the exercise for your desired number of repetitions on one leg before switching to the other.
	8.	Safety Tips:
	•	Maintain proper balance throughout the movement.
	•	Use a controlled pace to ensure stability and avoid jerky movements.
	•	Start with body weight or light weights and progress as your strength improves.

Glute Bias Bulgarian Split Squat

1.	Machine Setup:
	•	Sit on the abductor machine with your back against the backrest and adjust the settings to align your legs with the machine’s pads.
	2.	Positioning:
	•	Place your feet on the outer edges of the foot pads, ensuring your knees are in line with the machine’s pivot point.
	3.	Adjust Resistance:
	•	Set the machine to an appropriate weight/resistance level for your fitness level.
	4.	Engage Core:
	•	Keep your core engaged throughout the exercise to maintain stability.
	5.	Abduction Movement:
	•	Push your legs outward against the resistance, separating them away from each other.
	•	Focus on using the muscles on the outer thighs (abductors) to perform the movement.
	6.	Controlled Motion:
	•	Control the movement as you bring your legs back together, resisting the weight.
	7.	Breathing:
	•	Inhale as you open your legs.
	•	Exhale as you bring your legs back together.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	9.	Form Tips:
	•	Maintain a slow and controlled pace to ensure proper muscle engagement.
	•	Avoid locking your knees and hyperextending the movement.
	10.	Cool Down:
	•	After completing your set, gently stretch your hip muscles.

Machine Abductions

1.	Adjust the Equipment:
	•	Set up on a back extension or hyperextension bench with your feet secured under the footpads.
	2.	Positioning:
	•	Position yourself face down on the bench with your hips just above the pad and your upper body hanging freely.
	3.	Foot Placement:
	•	Point your toes outward and position your feet slightly wider than hip-width apart to target the glutes.
	4.	Engage Core:
	•	Activate your core muscles to stabilize your spine throughout the movement.
	5.	Glute Emphasis:
	•	As you lift your upper body, focus on squeezing your glutes at the top of the movement.
	6.	Controlled Movement:
	•	Lift your upper body upward, maintaining a straight line from your head to your hips.
	•	Control the descent as you lower your upper body back down.
	7.	Breathing:
	•	Inhale as you lower your upper body.
	•	Exhale as you lift, emphasizing the glute squeeze.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions, focusing on glute activation.
	9.	Form Tips:
	•	Keep your back straight throughout the movement to avoid excessive arching.
	•	Don’t hyperextend your lower back at the top; instead, focus on the glute contraction.
	10.	Weighted Option:
	•	If available and appropriate for your fitness level, you can hold a weight plate against your chest for added resistance.

Glute Bias Back Extensions

1.	Setup:
	•	Attach an ankle cuff to the low pulley on a cable machine.
	•	Strap the cuff around your ankle and adjust the weight on the machine.
	2.	Positioning:
	•	Stand facing the cable machine with your feet hip-width apart.
	•	Hold onto a stable support with one hand for balance.
	3.	Starting Position:
	•	Shift your weight onto one leg and slightly bend the knee.
	•	Keep your back straight, chest up, and engage your core.
	4.	Kick Back:
	•	Initiate the movement by extending your hip and kicking your cuffed leg straight back.
	•	Squeeze your glutes at the top of the movement for maximum contraction.
	5.	Controlled Return:
	•	Lower your leg back down with control, maintaining tension on the cable throughout the range of motion.
	6.	Breathing:
	•	Inhale as you bring your leg down.
	•	Exhale as you kick your leg back.
	7.	Repetition:
	•	Perform the exercise for your desired number of repetitions on one leg before switching to the other.
	8.	Form Tips:
	•	Focus on isolating the movement in your glutes, avoiding excessive movement from the lower back.
	•	Keep your core engaged for stability.
	•	Control the movement to maximize muscle engagement.
	9.	Adjust Weight:
	•	Choose a weight that allows you to perform controlled movements with proper form.
	10.	Variations:
	•	You can also perform this exercise on a cable machine with a higher attachment for a different angle.

Cable glute kickback

W3/D1 Glutes

Could only do 3 of the workouts because my gym didn’t have 2 of the machines but I didn’t mind today..the 3 I did were 😮‍💨💀
So good!!

Farrah

I like this a lot! Thank you for so detailed description of each exercise❤️

Valeriia

Samira

W1/D1 Glutes

Supreet

Lucy

W1/D2 Chest & Arms

Lindsay

W1/D3 Back & Biceps

Saru

THANK YOU for the in depth instructions for each movement! So so helpful in making sure I get the most out of the workout!

W3/D1 Glutes

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