Name: Playbook - Christina Relke - Quick Glute Workout
Uploaded: 2024-03-16T00:06:26.296Z
Duration: 35 min
Description: Quick Glute Workout

Equipment needed: 
▪️ Dumbbells
▪️ Bench
▪️ Mat

Warm-up:
8-12 minute thermal warmup
T-Spine Rotation with Rib Grab
Dorsiflexion from Half Kneeling with Dowel
Body weight Glute Bridges

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

T-Spine Rotation with Rib Grab

Dorsiflexion from Half Kneeling with Dowel

Body weight Glute Bridges

Glute Day Warm Up

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell Reverse Lunge

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell Glute Bridge

Mini Band Cha Cha's

Quick Glute Workout

Legs & Glutes

Legs

Functional Leg Day

I loved the supersets! Those were though today

Christina

Lower Body Workout

Leg Day

Nice, quick barbell workout. Focused on form today

Great workout! Loved the warm up exercises

Quick Glute Workout

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