Name: Playbook - Tiffany Nicole - GLUTES!
Uploaded: 2021-10-11T21:08:36.386Z
Duration: 20 min
Description: GLUTES!

- Keeping your feet aligned with your knees 
- Push out your legs against the band 
- Ensure your movement against the resistance is smooth and controlled

Band Abductor

- In a lying position lift glutes off the floor 
- With knees bent to 90 degree lift one knee towards the chest and lower down
- Repeat on opposite side

Glute bridge knee lift

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

Lateral band walk with push press

- Support upper back on a bench and the barbell or DB across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip thrusts

- Place the bar just above your feet or KB in between your feet 
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight; at the very top pull into an upright row

Deadlift Upright Row

GLUTES!

Patrice

It was great! I finished up with 10 mins of jump rope for some extra cardio because im extra big.

GLUTES!

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