Name: Playbook - Sarah Herse - Get Glutes like IFBB Bikini Pro Natalie Matthews!
Uploaded: 2024-03-20T21:08:54.597Z
Duration: 45 min
Description: Get Glutes like IFBB Bikini Pro Natalie Matthews!

LANA

Donna

Cindy Verreault

Misty Kale

Erin

Brandy

As a pro bikini competitor, Natalie Matthews is always striving to improve her glute game! This is one of her favorite glute-focused workouts that targets all parts of the glutes. Make sure to read the workout notes and challenge yourself!
Follow Natalie:
instagram: @FitVeganChef 
YouTube: Natalie Matthews 
TikTok @NatalieMatthewsOfficial

A. 4 Sets
A1. 12 DB or Landmine Sumo Squat x 12 Reps @ RPE 8
*Rest 1 min
**slow & controlled
 
B. 3-4 Sets:
B1. Pausing Hip Thrust x 10 Reps (4 sec hold at top) @ RPE 8-9
*Rest 1 min
** After last set, drop weight in half and go for AMRAP (as many reps as possible)
 
C. 3 Sets:
C1. DB Bulgarian Split Squat x 12 reps/leg @ RPE 8
*Rest 45 sec between sets & switching legs
**Beginners start by perfecting bodyweight form before adding weight.
 
D. 3 Sets
D1. DB RDL x 12 Reps @ RPE 8
*Rest 45 sec

E. 3 Sets: 
E1. Cable Kick Back x 20 reps/leg @ RPE 8
*Rest 45 sec between sets & switching legs
**Pick a lightweight & focus on mind-muscle connection. Beginners start by perfecting bodyweight form. Squeeze glutes at the top and lower weight with control. 
 
F. 2-3 Sets:
F1. Side to Side Banded Walk x 20 reps @ RPE 9
*Rest 45 sec between sets
** Light/Med Band. Place band right above the knees. Get into a 1/4 squat, stay low, feel the burn, and go side to side. Don’t let knees cave in & push the band out.

*RPE = Rate per exertion: Measures the intensity of the workout on a scale from 0-10 so higher RPE the more intense/weight the movement should be.

*Sub with dumbbell if needed
RPE 8
NOTES: *slow and controlled

- Stand with your feet wider than shoulder-width apart and toes pointed slightly out.
- Hold the barbell with both hands at chest height (You can secure the weight by interlocking your hands over the bar).
- Keep the weight at your chest and squat down, pushing your hips back and bending at the knees. 
- Squat down to below parallel then come back up to full extension to complete the rep.

Landmine sumo squat

B. 3-4 Sets:
B1. Pausing Hip Thrust x 10 Reps (4 sec hold at top)
*Rest 1 minute
RPE 8-9
NOTES: After the last set, drop weight in half and go for a Hip Thrust AMARAP (as many reps as possible, until failure)

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips.
- Lean back so your shoulders are on the bench and position the bar above your hips. 
- Drive your hips up lifting the bar. In the top position your knees should be bent at 90°
- Pause for a few seconds
- Slowly lower yourself back down to starting position

Barbell pause hip thrust

C. 3 Sets:
C1. DB Bulgarian Split Squat x 12 reps/leg
*Rest 45 sec between sets and switching legs
RPE 8
NOTES: Beginners start by perfecting bodyweight form before adding weight.

- Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other. 
- With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.
- Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

Dumbbell Bulgarian split squat

D. 3 Sets
D1. DB RDL x 12 Reps
*Rest 45 seconds
RPE 8

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

E. 3 Sets: 
E1. Cable Kick Back x 20 reps/leg
*Rest 45 seconds between sets and switching legs
RPE 8
NOTES: pick a lightweight and focus on mind-muscle connection. Beginners start by perfecting bodyweight form before adding weight. Squeeze glutes at the top and lower the weight with control. 

- Place a cable or resistance band around a stationary rig and the other at the ankle of one leg. You should be able to stand comfortably with your feet shoulder-width apart and the band taut.
Place your hands on your hips or grab the rig in front of you. - Place the leg with the band slightly behind and diagonal of your front leg. Toes should be resting on the ground. 
- Tighten your core, and kick your right leg back. Keep your knee straight, tightly squeezing your glute.
- Return your right foot to starting position, keeping tension in the band or cable 
- Repeat for desired amount of reps and switch legs.

Standing cable or band glute kickback

F. 2-3 Sets:
F1. Side to Side Banded Walk x 20 reps
*Rest 45 sec between sets
RPE 9 
NOTES: Light/Med Band. Place the band right above the knees. Get yourself into a 1/4 squat position, stay low, feel the burn, and go side to side. Don’t let knees cave in, and push the band out.

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Get Glutes like IFBB Bikini Pro Natalie Matthews!

Community

More workouts from Sarah Herse