Name: Playbook - Sophia Cepero - Week 3 Glutes day 3
Uploaded: 2024-01-10T17:58:56.426Z
Duration: 60 min
Description: Week 3 Glutes day 3

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-Hold at the top of the rep for 3 seconds

Paused 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.
-Go up in weight every set

Barbell Squats

Glute focused back extension

- 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

Week 3 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

Week 2 Glutes day 3

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

Week 3 Glutes day 1

Week 3 Glutes day 2

Week 4 Glutes Day 1

Week 4 Glutes day 2

Week 4 Glutes day 3

Week 5 Glutes day 1

Week 5 Glutes day 2

Week 5 Glutes day 3

Week 6 Glutes day 1

Week 6 Glutes day 2

Week 6 Glutes day 3

Week 3 Glutes day 3

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