Shanice and the host take you through a glute-focused workout starting with barbell hip thrusts, then banded exercises, cable kickbacks, lunges, and Romanian deadlifts. They emphasize foot placement, heel drive, and time under tension to maximize activation.
What's up YouTube, we're back at it again with another one. This time we're working glutes and then we're gonna go ham on hams. Let's get to it. So today with us we have the infamous Shanice warming up the glutes as she's ready to put me through hell, and of course the Swolebrina. So we're gonna start off with glutes first. We're gonna do hip thrusters. We're gonna just do the bar first. For hip thrusters, you want to make sure that your feet come further out than your shoulders are. Nice slow contraction, good stretch down at the bottom. As you come up, tuck your chin in. That way you really engage your glutes. Slow and steady, warm up first, get used to the movement before you start adding on the weight. First working set, we're gonna do about 12 to 15. Nice, slow, and controlled, focusing on that time under tension. Remember, that's how muscles grow.
Good.
Making sure all you're using is your glutes, not using your hamstrings.
I got a call from Tesla. Good job. Perfect form. Whenever you're unracking all your weights here.
Use a small plate like a jack, roll it over. That way you don't have to worry about picking up the bar. All the weight just slides right off. Moving right along.
I short. The band goes here. Now you're going to put your feet higher, and then what I do is I like lean forward and I come down, and then literally push the So we're doing slow and controlled with the bands.
You'll feel it all in the glute, pushing through the heels. Time under tension, muscle-mind connection, slow and steady. It's not a race. Spend time with the muscle. Make that ass grow.
Like 10, honestly, or like, I just kind of do it till it hurts. Okay, don't even fully extend when you come back up, just keep the tension. Don't doubt the bands.
You know you're terrible for this, right?
Whatever. Can I say something not on the camera? It feels like you have to take a massive poop. Slow. Slow when you come out. Slow. Let me go to prison. The little kid in the candy store, she's so excited. Oh boy, we're going to put the band same spot. Sit, get them like a little, you know, like a squat position. Up, down.
Driving through your heels, more glute activity. This is how you get sponsored by Gymshark.
Bands. That's so fun. Position. Yeah, that way I can get like comfortable. Yeah, that ball's mega low to the ground, bro. Mega low. Yep, you're going to want to— yep, put your feet farther and then you already know, like, push through your heels when you're coming up. Turn your feet out a little bit more, like a 90°. Yep, there you go. Push up. No, keep going. Do some more. Huh? Do some more. Why does it look like it's too easy? Yeah, you don't look like you're struggling at all. And he's laughing. You got time to laugh, you got time to squat. You better get down there. Wherever love goes, there is also misery. It's no mystery. And you and I, we got history. Yeah, go look in the mirror, say hey, I'm sorry for all the pain. I'm sorry for all Okay, come over here. We're gonna superset. We're gonna superset.
This looks miserable. Talk about isolation. Make sure you lean forward to really stretch out the glute.
Oh, it gets better. So then you go to like a good, you know, a weight that's like maintainable.
Uh-huh. After that, you want to pulse till failure. That's how you grow a peach in Florida. You're gonna do about 8 to 10 cable kickbacks, which are foot foot in a neutral position coming back, driving through your heel. After that, you're going to drop the weight, come back with a superset. As you kick back, you're going to rotate your foot in a lateral plane coming outwards, engaging the side glute here.
And when you're alone, do you say my name or you say her name? My love, it grows with the memories like a symphony. You and I, we got history. Wherever love goes, there is also tragedy. When we're in together, you and I, we got history.
2 hours deep in here. How many lunges you have to do?
100.
100 lunges after that, after 100 RDLs.
Yep.
Bikini life. Alright, we're gonna go to Ciccio.
We're gonna go grub.
Grub-a-dub-dub. Feed the Peach. Ready? Let's go feed the Peach. And we're here. Ciccio's the place. I got the spicy Brazilian with extra Brazilian. You got some Thai chicken. She got the mini Brazilian with a little Brazilian. Oh yeah, that's right, no avocado or lettuce.
Bikini life.
Bikini life. Lettuce is for losers. LNL. Ah, finally got home, guys. About to edit this video real quick so I can get it out to you. If you enjoyed this week's workout, give a thumbs up. Make sure you guys subscribe, turn on those post notifications. You guys know the deal, it's pretty much on everybody's YouTube video. Thank you guys for tuning in. I'll see you on the next one. Peace.
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