Name: Playbook - Shalena Guntle - W1/D2 GYM- GLUTES & HAMMIES
Uploaded: 2022-08-13T00:16:14.348Z
Duration: 60 min
Description: W1/D2 GYM- GLUTES & HAMMIES

Kathryn

10 min on incline of 12% at a speed of 2.5mph

Incline Treadmill

- Start with hands on bar in a comfortable position resting the bar on back of neck 

- Feet should be a little more than shoulder width apart and toes face out 

- Do a squat with a pulse and come back up

Sumo Pulse Squats (Smith Machine)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Bend front knee and put back leg on the bar at the arch of your foot and push back

-Squeeze your glutes and slowly come back to stance

Glute Kickbacks

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

W1/D2 GYM- GLUTES & HAMMIES

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