Name: Playbook - Tia Blackley - Glutes Babyyyy 🍑
Uploaded: 2023-08-21T23:15:29.191Z
Duration: 50 min
Description: Glutes Babyyyy 🍑

Katelynn

Starting off with a glute dominate leg day!! Eat some carbs before and let’s WORK!!! Remember, slow, controlled movements to isolate the glutes. Keep chest proud, tailbone tucked, to keep the weight in the glutes.

Pick a distance. 
Down and back for all exercises. (30 s)
- Cossack squats 
- Band walks
- Monster walks (forward and out)
- In n Out squats

All exercises 1 time through

Leg warm up

Glute Warm up

Slow and controlled movements, keep the tension in the glutes. Weight should be working weight but able to maintain proper form.

Can use barbell OR dumbbells at sides
- Start with the barbell on your upper back (or dumbbells in hand)
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Reverse lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- hold weight in goblet position or straight bar on back
- place foot near the side edge of box/bench
- step up: focus on engaging glutes, using the top foot and not bouncing off the ground with the other foot, and keep core engaged

Lateral step up

Sumos & Reverse lunge & Step Up

Use Hex bar (as shown) or Barbell
- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Add weight each set!

Conventional deadlift

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

1. Bring your heels towards your glutes
2. Lower with a slow controlled motion
3. JFocus on engaging your hamstrings

Lying hamstring leg curls

Ham Curls & Jump Squats

Glutes Babyyyy 🍑

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Glutes Babyyyy 🍑

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