Name: Playbook - Emily Samuel - W1/ D5 (GLUTE GROWER 🍑 📈)
Uploaded: 2024-01-29T20:01:40.360Z
Duration: 40 min
Description: W1/ D5 (GLUTE GROWER 🍑 📈)

Jordan

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- complete a forward lunge
- complete a reverse lunge 
- don’t stop in between

Tik tok lunges

Sit in the abduction machine and press your legs outwards sitting BACK for half the reps and leaning more forward for the second half of the reps

** decrease the weight as you increase the reps

Abduction machine

W1/ D5 (GLUTE GROWER 🍑 📈)

It was so great but took me wayyyy longer than 40 mins. 😭🩷

W1/ D5 (GLUTE GROWER 🍑 📈)

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