Name: Playbook - Tahlia Hall - Lower Body | Glutes
Uploaded: 2022-02-02T17:00:22.922Z
Duration: 45 min
Description: Lower Body | Glutes

Warm up: Glute Activations
- Banded Clamshells 3 x 8 (each side)
- Lateral Band Walk 3 x 10 steps (each direction)
- Abduction Machine 3 x 12

Workout:
- Kneeling Squats 4 x 10

Hip Thrust Burner
- Hip Thrusts 4 x 10 
- Hip Thrust Pulses 4 x 10

- DB Romanian Deadlifts 4 x 10
- Cable Pull Throughs 4 x 10
- Cable Squats 4 x 10

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

- 8 reps each side

Banded clamshells

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow forward and backward lateral steps
- Keep your hips down and toes pointed forward

- 10 steps one direction, 10 steps back

Lateral band walk

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
-8 full reps into a hold for 8 seconds then followed by 8 pulses

Abductor machine

Warm up

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Kneeling squats - smith machine

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Hip thrusts - smith machine

- Start pulses straight after hip thrust set 
- Go down a quarter/half way of a normal hip thrust motion 
- Pulse up, squeezing glutes

Hip thrust pulses - smith machine

Hip Thrust Burner 🔥

- Start with dumbbells in your hands 
- Slowly lower the weight with a slight bend in your knees, bending 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

DB romanian deadlifts

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Hold rope at chest height 
- Squat down keeping rope at chest
- Return to starting position

Lower Body | Glutes

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