Name: Playbook - Sophia Cepero - Week 6 Glutes day 1
Uploaded: 2024-01-10T17:58:56.459Z
Duration: 75 min
Description: Week 6 Glutes day 1

- 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 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides
-Complete 12 reps per side
-Rest 60 seconds in between sides

Dumbbell reverse lunge

-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

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

Week 6 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 6 Glutes day 1

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