Name: Playbook - Taylor Ferringer - W1/D5 Glute Focus
Uploaded: 2023-10-02T15:24:19.592Z
Duration: 90 min
Description: W1/D5 Glute Focus

Working Sets -

   Barbell Hip Thrusts
   Barbell Back Squats
   DB Step Ups
   Cable Pull Through
   Cable/Machine Kick Back
   Seated Calf Raises

Cardio -
   
   Incline Treadmill Walk

- 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

Barbell hip thrusts

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- 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

- Using either the machine or cables  
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Cable/Machine Kick Back

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

20 MIN - LVL 12 INCLINE
20 MIN TOTAL @ 3.0 Speed

W1/D5 Glute Focus

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