Name: Playbook - Samantha Russo - Lower body glute focus
Uploaded: 2023-09-08T19:26:26.832Z
Duration: 60 min
Description: Lower body glute focus

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, squeeze your glutes & slightly tuck pelvis & push through your heels to lift 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

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

Romanian deadlifts

- place box or step in front of something you can hold on to with weight in one hand
- place one foot on top of the box & push all of your weight through that heel with a slight hinge of the hips 
- Step up to full extension
- Keep your chest up
- Lower slowly to the ground
- repeat all reps on one side, not removing the foot on top of the box
- once all reps are done on one side,
Move on to the next

Box step up

- 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

Lower body glute focus

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