Name: Playbook - Sophia Cepero - Glutes day 2
Uploaded: 2024-01-10T17:58:56.384Z
Duration: 75 min
Description: Glutes day 2

Marieke

This workout is day 2 of my grow your glutes program. Access to a gym is required in order to complete the program.

- Lay with your legs bent against a bench
- Push through your heels bringing your hips up 
- Squeezing your glutes 
-Lower down half way without touching the floor and reverse the movement

KAS glute bridge

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

Dumbbell RDL

- Stand in front of a box, the higher the box the better 
- Step up to full extension
- Keep your chest up
-Control the lowering portion of the exercise
- Lower to ground and repeat with other leg
-Rest 60 seconds in between legs

High box step ups

-Begin with a 45 degree hyper machine 
-Have your feet pointed outward and wide.
-Use body weight if this is your first time doing it or a plate/dumbbells depending on your fitness level. 
-As you come up round your lower and upper back, keeping your chin tucked.
-Think of pulling your whole body up by your glutes and engage them by squeezing the entire time.

Glute focused back extension

-Begin seated on an abduction machine 
-Lean forward
-To begin the move drive your knees out
-Move slow and controlled back to the starting position and repeat

Seated Hip Abduction

Glutes day 2

Mafalda

Glutes day 1

Glutes day 3

Week 2 Glutes day 1

Great again! It is easy to stay consistent:)

Week 2 Glutes day 2

Week 2 Glutes day 3

Great again!! Seeing progress in the weight I can lift

Glutes day 2

Community

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