Name: Playbook - Emily Samuel - GLUTE GAINS 🔥
Uploaded: 2023-10-08T00:13:32.127Z
Duration: 45 min
Description: GLUTE GAINS 🔥

Try this workout if you’re looking to BUILD you’re BOOTY 🍑

Warning: bring a wheelchair to the gym becauee you’ll have to get rolled out after this one 😝

Similar to an RDL- but widen the stance and slightly point your toes outwards! 

Cues:
Engage the core, 
*squeeze lemons under the armpits*
Weights in the heels of your feet 
Hips back

sumo deadlifts (barbell)

Booty blaster

- 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

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

Glutes & hamstrings pt 2

Complete a glute thrusters with a barbell on your hips instead of a dumbbell! Lower your hips slowly down, then raise them quickly to the top without hyperextending!

Barbell glute thrusters

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Hip thruster circuit from hell 🤪

Complete a KB swing with a heavy weight for 5 reps 

Followed by a moderate weight for 10 reps 

Then a lighter weight for 15 reps 

Complete this back to back with no rest! Only rest once you complete all 3 weight levels :)

DROPSET kb swings

-Put plates under the heels of your feet 
- grab the cable attachment and hold in a goblet position
- complete a DROPSET with the weight! 
(Meaning start at 5 reps as heavy as you can, then 8 reps a little lighter, then 10 reps a little lighter, then 12 a little lighter , then 15 a little lighter!

Heel elevated cable squats

GLUTE GAINS 🔥

LEGS & GLUTES 🍑

BOOTY BURN 🔥

LOWER BODY (GYM WORKOUT)

SUMMER BODY SHRED 🥵

Lindsay

5 min MORNING STRETCH

Payton

30 MIN FULL BODY HIIT

BA-DONKKK builder

Holly

12 MINUTE ABS 🚨

BOOTY BUILDER & AB FINISHER

SUPER QUICK HIIT ⚡️ 🔥

Really felt the burn in majority of the exercises. Not a fan of mountain climbers & weighted hip lifts but i tried 🥲

GLUTE GAINS 🔥

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