Name: Playbook - Sami Bossert - GLUTE ISOLATION DAY - GYM [60 minutes]
Uploaded: 2023-03-01T18:04:10.532Z
Duration: 60 min
Description: GLUTE ISOLATION DAY - GYM [60 minutes]

tabitha

Samantha

I wish my glutes looked like this all of the time 🤪 holy pump 🍑👏🏻

Paxton

N’kengie

Great! I didn’t have a band so I improvised but felt the burn for sure !

Kassandra

🥵🍑🔥 that one was a doozy 😵‍💫

Michelle

Leah

Couple moves I’m not mobile enough to do otherwise first 2 circuits were amazing😍

Taylor Slough

Such a great fun booty day! Love these workouts, Sami, keep them coming please 🙌💕

Alexandra

A straight forward and effective workout that really isolates your glutes!! 

This workout is tied into my newest YouTube video if you want to get more insight on each exercise and also see great alternatives to some of these moves!! 

https://youtu.be/aexaD326Gbk

Go check out the video, subscribe to my channel and leave a comment below the video for your chance to win a Ptula, Amazon or Starbucks GC!

This one will really have your glutes activated before even beginning the first exercise! Perform 1-2 rounds depending on your time availability

- Place barbell on upper back like you’re going to perform a squat
- Feet stance shoulder width or slightly wider 
- Lower upper body forward as if you’re performing a goodmorning 
- When your upper body is parallel with the floor, lower your butt down into a squat 
- Lift your butt up from the squat but keep your upper body at the same level - you’ll be back on a good morning position 
- Then lift your upper body back up to starting position 


** goodmorning, squat, goodmorning **

Kang Squat

- Sitting on bench or chair, with band just above knees and feet planted on the floor, move knees out and hold for a second or two, squeezing your glutes 
- Lean slightly forward  
- Keep spine long and core engaged

Seated Gluteband Hip Abduction

• Maintain the glute bridge position with hips up toward the ceiling and glutes squeezed, spread your thighs to feel resistance against the band around your thighs 
• perform reps with speed but with control

Isometric Glute Bridge GB Abduction

• Place band above or below knees (below knees is more difficult)
• Bend knees, feet flat on floor and upper back on the ground 
• Spread legs out to meet resistance against band 
• Thrust hips up toward ceiling, pressing thru your heels and pulling in your pelvic floor - squeeze those glutes !

Glute Band Glute Bridge

- Sit your butt on the ground, knees bent in the same direction at 90 degrees 
- Flip knees back and forth as you sit into the position a this is internally and externally rotating your hip joints (hence the IR/ER in the name)

Dynamic Hip IR/ER Stretch

GLUTE WARM UP AND ACTIVATION

This will be one of THE BESTTT glute burns you’ll ever experience!!! Make sure to use a weight that’s challenging for you and really make it count!! It will burn. You’ll be building and lifting with this giant set!! 

Perform each exercise back to back! NO rests in between the exercises

- 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 position 
- Tuck your chin in during the thrust 
- Hold the thrust at the top for 2 seconds
 
I’d want you to try and increase weight with each set of possible. Even 5lbs is doable!

Barbell Hip Thrusts

- At the top of the thrust, lower just a few inches and thrust back up

Barbell Hip Thrust Pulses

- With Gluteband around your lower thighs, keep resistance against the band by spreading your knees out 
- Perform a full thrust and squeeze your hips at the top as you pull your pelvis up to the ceiling

Glute band Bodyweight Thrusts

- With Gluteband at lower thighs and knees spread out to maintain resistance against the Gluteband 
- Maintain the top of the hip thrust, squeezing your glutes and keeping your pelvis up toward the ceiling 
- Squeeze your glutes as you spread your knees out against the band a little bit - you won’t have a ton of range of motion but you should feeling it!

Isometric Thrust with GB Abductions

Glutes Galore Giant Set

• lie on your side with knees bent and top leg directly on top of the bottom leg 
• elbow on the floor 
• lift your hips up off of the floor while you simultaneously lift your top knee up toward the ceiling 
• keep your core engaged, shoulder directly over elbow 
• avoid momentum and squeeze your glutes to complete the movement 

** don’t forget each side! **

Side lying duo hip abductions

• Lay your pelvis on a BOSU Ball. create a nice bend to your hips. Upper body will be facing down, both hands sturdy on the ground with a wide stance, balls of feet together and knees flared out 
• Squeeze your glutes, press your feet together and raise your feet up to the ceiling 
• Hold the squeeze at the top for 2 seconds and slowly lower down

Diamond Reverse Hyperextensions (Froggies) - BOSU Ball

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Pure death! Haha! Those land mine exercise 👌🏻

Kate

This was fireeeeeeeeee, my God I'm shaking, I felt my muscle on all levels lol. I’m not sure why the app move to how can we improve, I wanted to continue to 5 stars

Hannah

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One of my new favorites! First time using landmine and I loved it!

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Awesome workout!!💪🏼🙌🏼🍑🔥

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Got a good sweat on quick and still felt the weights in my upper body too🔥

Jonica Mincheski

Liked it but not sure if I did something wrong because it only took me about 25 minutes instead of 45 like it said🤷🏻‍♀️ but still got me sweaty for sure!

GLUTE ISOLATION DAY - GYM [60 minutes]

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