Name: Playbook - Ally Yanecek - Glute Lift
Uploaded: 2024-01-22T02:28:48.245Z
Duration: 45 min
Description: Glute Lift

Glute day warm up

Circuit A: Heavy
- Romanian deadlifts x 10

Circuit B: Medium
- Single leg deadlifts x 10 each
- Backwards lunges x 10 each

Circuit C: Heavy / Light
- Glute bridges x 10
- Glute bridge holds x 30 seconds 

Circuit D: Light
- R Fire hydrant to glute kickback x 10 each
- L Fire hydrant to glute kickback x 10 each

-  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)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Engage your glutes to stand back up

Single Leg Deadlifts

- Start with feet shoulder width apart
- Reach one foot back and bend until both knees are at 90 degrees
- Push through your front heel to return to standing

Backwards Lunges

B: MEDIUM

- 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

- Tighten your core
- Squeeze your glutes to lift your hips off the ground 
- Maintain that squeeze and hold

Glute Bridge Hold

C: HEAVY / LIGHT

- Begin on all fours with a dumbbell or band in the crease of your knee (add a towel for more comfort)
- Squeeze the side of your glute to drive your knee up
- Under control, squeeze the back of your glute to drive your heel to the ceiling 
- Return to start

RIGHT Fire Hydrant to Glute Kickback

LEFT Fire Hydrant to Glute Kickback

D: LIGHT

Glute Lift

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