Name: Playbook - Alice (Pineapplebrat) Bozinovski - W5/D5 Legs (Glutes)
Uploaded: 2023-10-04T17:16:30.273Z
Duration: 45 min
Description: W5/D5 Legs (Glutes)

Andrea Servello

My glutes are burning! But in a good way!

Kaelyn Wojtylko

felt SO good today! really connected with the glutes!

Rebekah

Always like a good booty burn. Added in a few abs exercises

Hunter

Would have liked to see more exercises with weights, I added hip thrusts and barbell squats

Hailey

Step ups are challenging for me since i have knee problems

Kaylin

Functional leg day with glute isolation added.

- Lay on the floor with your legs bent
- Push through your heels bringing your hip up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge*

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable Pull Through

- Raise your upper back 
- Keep your spine in a neutral position
- Engage your glutes as you go up

Hyperextensions

- From kneeling position walk the feet up to standing position 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Walk your legs back down to kneeling position

Step up into squat 2*

W5/D5 Legs (Glutes)

Jose 

It was extreme but good! Definitely need to rest before class😅

Bryam

Beat my ass—except for the pulse set—it felt awkward so I skipped this one

Kyle

W1/D1 Legs (Quads)

Can you give som alternative exercises for people working out at home? So i dont have to be at a gym to do your workouts☺️

Lovisa

Amazing. Needed this to get my head back in the game.

Jordanna

W1/D2 Back/Biceps/Abs

Feeling incredible!  beyond stoked on how I’m looking - and how I feel. I’m excited to work out first thing in the morning, and enjoy how I feel after.

Kat Faser

Raiza

W1/D3 Legs (Hamstrings)

Spicy. The barbell press struggle is real lol

A little late to the summer challenge but I’m here 💪🏾

Tiana

great quick workout. i know i’ll feel it tomorrow

Clara

W1/D4 Shoulders/Abs

I had an issue with the squat from a kneel workout simply because I got some busted knees. So I instead opted out and did sets where I stood up on a box with the desired leg and when I cameback down, did the squat there. Is this working out the same location?

I’m going to feel this tomorrow for sure lol but it was good !

Maya

W1/D5 Legs (Glutes)

Feeling so confident seeing how my body has changed and the progression with weight / endurance.

W5/D5 Legs (Glutes)

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