Name: Playbook - Shaina Fata - Glutes 🔥 | 6 Exercises
Uploaded: 2024-02-29T22:26:43.098Z
Duration: 45 min
Description: Glutes 🔥 | 6 Exercises

I've been off schedule for more than 2 weeks ,getting back 💪🏽🏋🏻‍♀️

Diane

Amanda

We’re hitting the lower body today but mainly firing up the glutes 😝.

Grab your dumbbells 💪🏾.

I would have a medium set of dumbbells and a heavier set!

Finish all rounds of each exercise before moving to the next 😝.

Good luck and let’s MOVE

• start standing with your feet close together at the center of your mat

• step out to one side, bringing the feet to about hip width

• squat down, pushing your hips back and engaging the core

• stand up and step back through center, repeating the squat on your other side

Lateral Step Squats

• start standing at the front of your mat

• lunge back, bringing both legs to 90 degree angles

• keep your core engaged and back straight

• press firmly into the front foot and squeeze the inner thighs to stay stable

Back Lunges

• start standing with feet hip width apart

• bring one knee up towards your chest and grab a hold of the calf with both hands, interlocking your fingers

• draw the knee up and back, tipping your chest slightly back to stretch the hip flexor in your standing leg

• place the foot back down and repeat on your other side

Knee Hugs

• bring your feet wide and slightly turn the toes out to the side

• lower into a side lunge, bending one knee, pushing the hips BACK and hinging slightly at your waist

• keep your core engaged and back straight!

• stand up back through center and repeat the lunge on your other side

Side Lunges

• bring your feet together and sink down into a tiny squat with your heels lifted

• straighten your legs as you dive your nose towards the ground

Tiny Squat Dives

• Stand in the center of your mat and bring your feet out wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

Cossack Squats

Warm-Up

• Start by placing your heels on the yoga blocks or whatever surface you are using.

• Heels should be hip width with toes turned very slightly out.

• Bring the kettlebell or dumbbell up to your chest.

• Squat down, keeping the chest up and pushing your hips back.

Raised Heel Goblet Squats

DO SAME REPS PER SIDE

• stand two dumbbells up a few feet in front of the box

• bring your back foot on top of the elevated surface and walk your front foot forward until the heel of the foot is under your knee 

• grab your dumbbells and extend the front leg to feel if you need to adjust in the lunge

• keeping the back straight and core tight, lunge down, squeezing your inner thighs

Bulgarian Split Squats

• bring two even surfaces a 1-2 feet apart (test out the distance by practicing a couple squats)

• stand with feet wide and toes turned out with a dumbbell in each hand

• squat down, slightly hinging at the waist and pushing your hips back so your engaging the glutes

• go low enough to almost or completely tap the head of your dumbbells to the floor

• press into the heels to lift back up and repeat

Deficit Sumo Squats

DO SAME REPS PER SIDE

• start standing with a dumbbell in each hand

• start to lower the dumbbells down one leg while simultaneously lifting the other leg up and back

• bend the leg of the planted foot and push your hips BACK

• bring your chest to hip level while keeping the back straight

Single Leg Deadlifts

• Hold the kettlebell or dumbbell up to your chest and take the feet wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

KB Cossack Squats

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

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