Name: Playbook - Sarah Hryniewicz - Lower-Glute focus
Uploaded: 2023-08-03T17:38:41.665Z
Duration: 60 min
Description: Lower-Glute focus

Today you will be finding challenging weights at a higher rep count. Focus on mind muscle connection and making the most out of ever single rep.

- Support upper back on a bench and the barbell across your hips
- Feet about hip width apart 
- Power your hips up towards the ceiling and control the way back down

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-split stance, back leg is supported by a bench/box
--in order to maximize glute engagement, hinge at your hips, and maintain that slight forward lean
-heavy on your front heel, lower down to 90 degrees

*note- this video is not a glute biased split squat, in order to to maximize glute engagement here hinge at the hips and chest should be almost parallel with the ground at the bottom.

Bulgarian split squats

-position barbell on upper back
-one leg goes back and behind 
-keep core engaged and power back into standing position 
-repeat with the other side

Barbell Curtsy Lunges

- Place your upper back on the bench
- Push through your heel send your hips to the ceiling 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

-staying heavy on your heel, step up with one foot onto a bench/box 
-keep a soft bend at your knee and send your hips back behind you
-reach dumbbells down towards your feet and then back to starting position 
- step down from box
-work both sides

Lower-Glute focus

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