Name: Playbook - Sandra (SOfit) - Workout 12- Fire up your Glutes!
Uploaded: 2023-08-15T07:49:49.808Z
Duration: 45 min
Description: Workout 12- Fire up your Glutes!

Get ready to fire up your glutes with this quick lower body circuit! You will notice that as your reps are decreasing you are meant to increase your weights for each set. Here’s an example: 

Set 1: If you start off with 10kg for your first set, go up to 12.5kg second set, 15kg third set and try to max out for your last set. This is called progressive overload! 

When choosing your weights, start with weights that are light to medium strength. I do not tell you what weights to carry. You should know what you can and cannot lift

First, choose a weight that is suitable for your start off. 
Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Barbell bulgarian split squat

- Start with a pair of dumbbells (choose dumbbell ms according to what strength level you’re on)
- Step back with the first foot and lower down until knees are 90 degrees then step forward 
- Repeat on the opposite side

Forward and Reverse lunges

- Lay on the floor with your legs bent and your barbell over your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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

Barbell back Squat

Workout 12- Fire up your Glutes!

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Mitchell

Workout 2- Back + Biceps + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 12- Fire up your Glutes!

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