Name: Playbook - Sara Garavuso - W3 Glutes
Uploaded: 2022-10-03T11:54:40.570Z
Duration: 60 min
Description: W3 Glutes

Elaine

- Increase weight
- 10 full reps / 10 second hold / 10 pulses = one set 
- create a table top position in full extension 
- 90 degree angle from hip to knee to ankle 
- slight pelvis tuck 
- when thrusting up push bar away and straighten arms

Barbell Hip Thrust (10R / 10 second hold / 10 pulses)

- Increase weight
- can place plates under feet for increased range of motion 
- push hips slightly back and lean slightly forward to engaged Glutes

DB Squat

- Increase weight
- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down 
- Step forward back to the initial position pushing through foot
- Alternate sides (10R per leg)

Dumbbell reverse lunge

- Increase weight
- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Can lead forward as long as you control movement with a neutral spine

Abductor machine

- place a band around upper back and anchored on bottom of machine 
- tuck chin and round upper body
- can substitute with DB if you don’t have a band

Banded Rounded Hyperextension

Finish off your glutes with these movements back to back

-Increase weight
- Stand in front of a box
- Step up to full extension
- Keep your chest up and lean slightly forward
- Lower to ground 
- keep weight in working leg 
- complete one full side (do not alternate)
- 10R per side

Box step up

- 20 sec per side 
- I use a bench to add torso support and to keep my hips centered 
- Place a band above knees 
- Raise leg back and up and pause at the top 
- Complete one full side

Banded Donkey Kickback

Glute Finisher

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Fawn

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An amazing quad and glute pump! Love this circuit!

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Killer arm workout. It’s hard to now hold my 2 1/2 month old to feed him!

Alexandra Littlefield

It feels like we pushed a school bus uphill! Success! 🙌

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