Name: Playbook - Alexandra Yaeger - DAY 5: GLUTES & HAMMYS
Uploaded: 2024-03-29T17:22:31.849Z
Duration: 60 min
Description: DAY 5: GLUTES & HAMMYS

Haley

Yep will be feeling that workout in a couple days

Amber

Mallory

Laulea

Lindie

Ashley D

My quads did not want to do those stairs 😅 pushed through and so happy I did! 🥵🦵🏽

Rotate through each warm up performing each for 20-30 seconds!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Scoop Hamstring Stretch

Hip mobility

Warm Up

This exercise can be performed in a squat rack or in the smith machine. The keys to performing a more “glute focused” squat comes from where the movement is initiated.

Hinge at the hips first, before bending at the knees. This activates the glutes first. Stop around 90°, don’t try and go further down as this will put stress on the lower back.

* Modification for this movement would be using the smith machine or performing with no weight

Glute Bias Squat

DB RDL

Glute Bias SS

- 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

Remain upright, try your best not to lean forward or bend over on the arm railing for support. Set the pace to something that’s comfortable and feel free to change the speed higher & lower to challenge yourself!

Stair Master

DAY 5: GLUTES & HAMMYS

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

Juanita Loftis

Debra Bailey

DAY 10: BACK & BICEPS

Girl!!!.... my legs are jello. Insane but loving it!!!

Valentina Loiero

Oh my!!! This definitely left me walking funny 💀🔥🔥🔥

Andrea

DAY 11: LOWER BODY

Awesome work out after a few days off !! 💪🏽🔥

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Francesca

Im crawling after this workout😂💪🏽🥵

DAY 13: GLUTES & HAMMYS

Fire as always!!! 🔥 definitely saw a change in weight tolerance! 💪🏽

DAY 14: BACK & BICEPS

DAY 15: UPPER BODY

The hamstring curls get me every time 😩

Oh boy!! Em abs circuit were 🔥🔥🔥🫣🫠

DAY 5: GLUTES & HAMMYS

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