Name: Playbook - Sophia Cepero - Week 2 Glutes day 3
Uploaded: 2024-01-10T17:58:56.410Z
Duration: 75 min
Description: Week 2 Glutes day 3

Last glute workout of the week. Complete 48-72 hours after last glute workout.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, toes pointed slightly out, shins vertical 
- Lower your glutes to the floor and press back up to start
-Lower down 1/4 of the way then press up again
-Come down to the floor with the barbell. Each 1&1/4 rep is equal to 1 rep

1 & 1/4 Hip thrusts

- With barbell on your back press hips back and lower to parallel or below
-Take a big breath in and flex your core as you descend. 
-Squat parallel or below (the place at which your top hip crest is at or below the top of your knee)
-Maintain a straight back and neutral neck as you ascend, driving your knees out and pushing the floor away with your feet.

Barbell Squats

Glute focused back extension

-Begin with the cable at the lowest setting, feet inside the attachment
-Stand upright with a slight bend at your hips
-Kickback in a diagonal path
-Control the cable as you return to start position

Glute Medius Kickback

-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

Week 2 Glutes day 3

Mafalda

Marieke

Glutes day 1

Glutes day 2

Glutes day 3

Week 2 Glutes day 1

Great again! It is easy to stay consistent:)

Week 2 Glutes day 2

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

Week 2 Glutes day 3

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