Name: Playbook - Sami Bossert - Glutes - gym (75-90 minutes)
Uploaded: 2023-03-01T18:04:10.360Z
Duration: 75 min
Description: Glutes - gym (75-90 minutes)

Great workout! Thank you Sami, it was a nice change of pace and nice to focus on glutes!!

Jessica

That stair circuit was killer to start with!! Will definitely be adding it to my warmups on glute days 😍

Heather

Finished with stairs and warmed up on treadmill Incline and now I'm dead🔥🔥🔥🔥🔥🔥

Skye Beasley

Cardio circuit: 10 minutes x 30 sec each
- Step mill side step up 
- Step mill side step up with kick out 
- Step mill skip the step with kickback 

Superset:
- Machine glute press down 4 x 15, 12, 10, 8
- Machine curtsey glute press down 4 x 12, 10, 8, 6

- Smith machine sumo squat 4 x 15
- Weighted lateral bent-knee kick out 4 x 12
- Smith machine donkey kick 4 x 15

- Do each exercise for 30 seconds each for a total of 10 minutes 
- Alternate sides each round

Step mill - side step up

Step mill - side step up with kickout

- Walk on the step mill, skipping every other step and kicking your opposite leg back behind you, engaging your glutes

Step mill - skip step with kickback

Circuit 1 - Cardio Circuit

- Face the machine with square hips 
- Step one foot onto moving platform and lead with your heel 
- Hold onto machine for support

Machine glute press down

- Holding onto machine for support, shift your hips so you are facing the machine at an angle 
- Press down with one leg working into your glute 
- Actively press heel into the moving platform so you are able to access the glute more than the quad

Machine curtsey glute press down

Superset

- Stand in a wide stance with feet turned out 
- With the smith bar resting at your upper traps, bend at the knees and lower yourself into a deep sumo squat
- press your heels into the ground and come back to stand

Smith Machine sumo squat

- Hold into a stationary surface for support 
- Hold a weight at the outside of your working leg
- Raise your leg laterally, then lower with control
- Complete desired reps then repeat on the opposite side

Weighted lateral bent knee kick out

- On your forearms in quadruped , place arch of foot under smith machine bar 
- extend foot towards ceiling as you push bar up 
- Feel free to experiment with upper body positioning to find the most stability 
- Keep spine in neutral and core engaged

Smith machine donkey kick

Glutes - gym (75-90 minutes)

Full Body, Core & Glutes - Landmine & Ball

Sylvia

Wow one of the best glute pumps I ever got from a workout! 🍑 😍

Amanda Palmiotto

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Amazing!! One of my favorite workouts so far!

Ashley

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Shane

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Danielle Keeling

Caitlin

Side donkey kicks were a challenge but this workout was a real spicy one! 🔥

Leah

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McKenna

Glutes & legs - cable (60-75 minutes)

This was perfect for a quick burn. Didn’t feel like I was doing much but when finished I felt it 👌🏼🔥

Glutes - gym (75-90 minutes)

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