Name: Playbook - Allegra Paris - 30 Minute Bodyweight Glutes
Uploaded: 2023-08-11T11:45:12.048Z
Duration: 30 min
Description: 30 Minute Bodyweight Glutes

Tania

Not feeling equipment today? That’s fine! Sometimes it’s nice to focus on bodyweight movements to burn calories and drain lactic acid in between lifts!

High knees

Butt kicks

-Interlock your fingers behind your neck
-keep your feet wider than shoulder width with toes pointed slightly out; knees in-line with toes 
-keep your chest up and booty down

Prisoner squats

-engage your abs 
-don’t let your hips drop

Sprawls

Warm Up

-feet wider than shoulder width 
-toes slightly turned out
-squat then drive your knee up while bringing your chest to your knee (squeeze your abs); alternating sides

Squat knee tucks

-alternating sides bringing your foot up directly next to your hand getting a deep hip stretch 
-10 reps each side

Spiderman lunges

Squat jacks taps

-15 straight-leg kickbacks on each side
-avoid letting your lower back arch
-tuck your belly in and engage your abs

Kickbacks

-this is my favorite glute stretch 
-bring the knee to the center of your chest, creating a triangle from your foot, to your knee, to your hip

Half Pigeon Pose

Circuit 1

-reach for your opposite toe in a side lunge then jump up 
-10 reps on each side

Lateral lunge jumps

-start in a low squat (feet wide; chest up)
-jump back into a high plank
-then right back into the low squat

Froggers

-start in a high plank with your abs engaged and shoulders directly above the wrists
-kick up firing your glutes without arching your lower back)
-10 reps each side

Kick ups

-start in a tabletop pose and drive your knee to the side like a fire hydrant, then circle it back into a kickback
-10 reps each side

Hip circle kickbacks

-start sitting and bring your knee into your chest, crossing your foot over your opposite leg
-squeeze your knee toward your chest and feel a deep glute stretch

Glute stretch

Circuit 2

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