Name: Playbook - Alexandra Yaeger - Week 4 Day 2: GLUTES
Uploaded: 2024-03-15T21:47:59.499Z
Duration: 60 min
Description: Week 4 Day 2: GLUTES

Maria

Skyanne

Juanita Loftis

Good booty day! Definitely seeing gains!!

Lindie

KAS Hip Thrust

Stand on your right foot and move your left foot back and to the side. Place the left foot in line with your right heel, with the ball of your foot planted.
Turn your foot slightly out to the side and shift most of your weight over your foot that is totally on the ground (you should have 90% of your weight on the right leg and 10% on the left)
Push your right hip back towards the wall behind you while keeping your back straight (this is an RDL)
Stop when you can no longer sit your hips back and feel a stretch in your hamstrings
Reverse the movement by pulling the floor back towards you and squeezing your hamstrings and glutes.

B-Stance RDL

Glute Bias Squat

Set up the hack machine by loading the weight you want to use.
Position yourself with your shoulders flat up against the shoulder pads.
Position your feet at around shoulder width apart on the bottom of the platform.
Push up to take the weight off the stack, place your arms on the side handles of the machine and disengage the safety bars. This is the starting position for the movement.
Slowly lower the weight down, pushing your hips backward (think of the position for a good morning) 
Pause, and then push the weight back up to the starting position without locking your knees at the top of the movement.
Repeat for desired reps.

Reverse Hack Squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Week 4 Day 2: GLUTES

Week 4 Day 1: BACK

Brooke

Week 4 Day 3: SHOULDERS + TRICEPS

Too a few days off to let my body rest, but I’m back and feeling great!

Week 4 Day 4: LEGS

Had to do this one at home but it still was a great one!

Alexis

Carvalho

Week 4 Day 5: CHEST & CORE

Week 4 Day 6: ACTIVE REST

Week 4 Day 7: GLUTES

Equal of bicep and back but my back is in fire 🔥

Definitely going to feel that one later today! 💪🏼🔥🔥

Week 3 Day 1: BACK & BICEPS

That last move/set though. Holy burn. I just kept reminding myself “booty goals”. Pushed through and finished strong! 👏🏼💪🏼🦵🏼🔥

Week 3 Day 2: GLUTES & HAMSTRINGS

Lisa

Literally DEAD. I’m having a very rough mental health day but made myself come into the gym and workout and am feeling a tad bit better! 💪🏼 definitely feeling strong!

Week 3 Day 3: SHOULDERS

Week 3 Day 4: Active Rest

It was a great workout, I felt it the next day. Some things I could not complete due to knee injury.

At first I was like nahhh, imma skip leg day😑 and then I was like b***h you have goals. So do damn leg day!💪🏼🦵🏼🦵🏼👏🏼🔥

Week 3 Day 5: LEGS

I can barley get through it, the sweat is drowning me 🔥

Putting a whole new meaning to dead arms. 💪🏼😍🔥 definitely getting stronger and I’m absolutely loving it!

Week 3 Day 6: CHEST & TRICEPS

Week 3 Day 7: GLUTES or REST DAY

Loving the booty burn and leg pump ✨🙏🏻

Valentina Loiero

Week 2 - Day 1: GLUTES & HAMSTRINGS

Feeling like a boss!! Moved up to 10# weights on the last 2 moves. #feeltheburn

Week 2 Day 2: SHOULDERS & ABS

Holy back 🔥 😍 in ALL the absolute best ways!! Idk why but this is the first app that I’ve started and actually feel like I’m making progress and growing stronger! Today I upped my weight on all of the moves! Thank you🤍

Week 2 Day 3: BACK

Week 2 Day 4: REST OR HIIT

Leg day 🔥🔥 in all the absolute best ways!

Week 2 Day 5: LEGS

Most definitely am getting stronger! I moved up to 20# on my chest press and 15# for my flys! I did up my weight on all of the moves but those two were my “weak spots”! Not only am I stronger physically but mentally too!

Week 2 Day 6: CHEST & TRICEPS

Week 2 Day 7: GLUTES

Happy Monday! Feeling STRONG💪🏼💪🏼

Day 1- SHOULDERS + BIS

Loving the movements and challenging myself!! Booty burning 🔥

Love the mobility/stretching at the beginning!! 🙌🏼

Kiersten

Day 2- GLUTES + HAMSTRINGS

I love your workouts! I always feel like a beast when I finish one! 💪🏼🔥

Day 3- CHEST + TRICEPS

Day 4- REST

Day 5- BACK

Okay anted so badly to skip leg day because I dread the soreness after BUT feeling like a badA boss because I freaking did it! 💪🏼💪🏼

Week 4 Day 2: GLUTES

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