Name: Playbook - Tire Trained - GLUTE CAMP: Lower Body
Uploaded: 2024-04-03T03:25:50.472Z
Duration: 45 min
Description: GLUTE CAMP: Lower Body

Jessica

Jessi

Welcome to GLUTE CAMP!

ROUND #1:
Standard Sets
1. Barbell Hip Thrust (3 x 8-12)
2. Barbell Back Squat (3 x 8-12)
3. Deficit Reverse Lunge (3 x 8-12/leg)
4. Banded Lateral Walk (3 x 8-12/leg)

ROUND #2:
30/30/30
A = 30 seconds, B = 30 seconds, C = 30 seconds
1A. Barbell Hip Thrust
1B. Barbell Hip Thrust Pulse
1C. Barbell Hip Thrust Hold

2A. Barbell Back Squats
2B. DB RDL
2C. Heel Elevated Goblet Squat

3A. Deficit Reverse Lunge (L)
3B. Deficit Reverse Lunge (R)
3C. Box Jump

4A. Banded Lateral Walk (L)
4B. Banded Lateral Walk (R)
4C. Run

- 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 (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

Barbell Back Squat

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge (R)

- Put a booty band around the legs just above the knees
- Push the knees out throughout the entire move, do not let the knees knock inward
- Maintain an athletic stance (soft knees, core engaged, and shoulder blades together)
- Step laterally (to the side) and plant the full foot on the ground
- Maintain a challenging tempo that allows for good time under tension, be sure not to go too fast
- 12 reps each way for a total of 24 reps

Banded Lateral Walk

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

Barbell Hip Thrust Pulses

Barbell Hip Thrust Hold

30/30/30 Set #1

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell or kettlebell
- Repeat for desired reps

Heel Elevated Goblet Squat

30/30/30 Set #2

Box Jump + Jump Squat

30/30/30 Set #3

- Put a booty band around the legs just above the knees
- Push the knees out throughout the entire move, do not let the knees knock inward
- Maintain an athletic stance (soft knees, core engaged, and shoulder blades together)
- Step laterally (to the side) and plant the full foot on the ground
- Maintain a challenging tempo that allows for good time under tension, be sure not to go too fast

Banded Lateral Walk (L)

Banded Lateral Walk (R)

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 1/8 mile = 0.125 mile = 200 meters

Running

30/30/30 Set #4

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