Name: Playbook - Sophia Cepero - Week 4 Glutes Day 1
Uploaded: 2024-01-10T17:58:56.430Z
Duration: 75 min
Description: Week 4 Glutes Day 1

- 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
-Increase weight every set
-Last set is a drop set. After performing 10 reps, decrease the weight and perform 20 more.

Barbell 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

- 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

-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

Week 4 Glutes Day 1

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 4 Glutes Day 1

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