Name: Playbook - Ally Yanecek - Glute Focus
Uploaded: 2024-01-22T02:28:48.253Z
Duration: 45 min
Description: Glute Focus

Glute day warm up

Circuit A: Heavy weights
- Romanian deadlifts x 8

Circuit B: Heavy / Medium weights 
- Glute bridges x 10
- Curtesy lunges x 10 each

Circuit C: Light weights 
- Fire hydrants x 10 each
- Glute kickbacks x 10 each

Circuit D: Medium weights / band
- Kettlebell or dumbbell swings x 15
- Glute bridge abductions x 15

-  Sagittal plane leg swings x 10 all
-  Frontal plane leg swings x 10 all
-  Runners lunge to hamstring stretch x 5 each with 3 sec holds
-  Dynamic 90/90 x 10 each 
-  Ankle DF mobility x 20 sec each
-  High knees x 20 
-  Butt kicks x 20

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Bend hips and knees to 90
- Rotate them side to side

90/90 Hip Mobility

- Keep foot and heel PRESSED FLAT to ground
- Push / lean knee STRAIGHT over ankle


Modification if you have limited knee mobility: put your foot on a box or chair and then lean over your ankle

Ankle Mobility

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

Lower Body Warm Up

- Squeeze your core, squeeze your glutes
- Unlock glutes and reach your hips back (like you’re closing a door with your butt)
- Keep the weight close to / touching your legs 
- Squeeze your glutes to return to standing

Romanian Deadlifts (HEAVY)

- Tighten your core, pushing your back into the ground
- Squeeze your glutes to lift your hips off the floor
- Pause
- Lower

*You should NOT feel this in your back. If you do 1) squeeze your glutes harder or 2) lower the weight

Glute Bridges

- Start with feet shoulder width apart 
- Lunge backwards at an angle
- Squeeze the glute on your stance leg to return to standing

*You should feel this on the outsides of your hips
*Keep your hips facing forwards

Curtesy Lunges

B: HEAVY / MEDIUM

- Start on hands and knees
- Place the dumbbell or band in the crease of your knee (put a towel underneath to make it more comfortable)
- Keep a 90 degree bend in your knee 

- Squeeze your glute to drive your heel to the ceiling

Glute Kickbacks

- Place the dumbbell or band in the crease of your knee (put a towel beneath it for added comfort)
- Keep your knee bent to 90
- Squeeze the side of your glute to drive your knee away from the midline of your body 
- Pause
- Slowly lower

Fire Hydrants

C: LIGHT

- With chest lifted and core engaged bend at the waist
- Lift weight off the ground allowing it to swing between your legs
- Drive your hips forward propelling weight forward and up
- Stopping just in front of the shoulders 
- Allow weight to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell / Dumbbell Swing

- Squeeze your glutes to lift into bridge position
- Drive knees out and in
- Add a band just above your knees if you have one

Glute Bridge Abductions

Glute Focus

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