Name: Playbook - Sophia Cepero - Week 5 Glutes day 2
Uploaded: 2024-01-10T17:58:56.449Z
Duration: 60 min
Description: Week 5 Glutes day 2

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

Barbell RDL

- 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
-Last set is a drop set. After performing 6 reps, decrease the weight and perform AMRAP (as many reps as possible)

Barbell hip thrusts

- 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

- 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

-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 5 Glutes day 2

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 5 Glutes day 2

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