Name: Playbook - Ally Yanecek - W2/D1 Glutes 2
Uploaded: 2024-01-22T02:28:47.823Z
Duration: 45 min
Description: W2/D1 Glutes 2

Equipment: dumbbells and optional bands 

Activation: squat pulses x 1 min, glute bridge hold x 1 min 

Circuit A: Heavy weights
Romanian deadlifts x 10 

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

Circuit C: Medium weights / Band
Single leg deadlift x 8 each 
Banded squat pulses x 30 seconds

Circuit D: Light weights or bands
Sidelying abduction x 12 each 
Glute kickbacks x 12 each

-  Crossbody arm swings x 15
-  Sagittal plane arm swings x 15
-  Up dog to down dog x 10 each
-  Inchworm to push up x 10
-  Superman pulls x 10
-  Jumping jacks x 25

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

- Bend at the waist and place hands on the floor
- Walk your hands out to a plank
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position


Modification: perform push up on knees

Inchworm to Push-Up

- Superman position: squeeze glutes to lift legs off floor, engage back to lift chest 

- Tighten legs

- Arms go from an “I” position to a “W”

This is a great exercise to improve posture


Modification: leave legs on ground
Advancement: add weights

Superman Pull

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

Upper Body Warm Up

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Squeeze your glutes to stand 75% of the way…
- Return to the bottom (that’s 1 rep)

*You should not feel this in your back. Your glutes should be controlling the movement. If you do feel it in your back, lower the weight and focus on the glute / quad squeeze

Squat Pulses

Put shoulders on floor or bench/box

- Squeeze glutes TO lift butt off ground
- HOLD
- Squeeze harder


Worry more about the glute squeeze than the hip height

Glute Bridge Hold

Glute Activation (dumbbell)

- 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
- Reach one foot back and bend until both knees are at 90 degrees
- Push through your front heel to return to standing

Modification: Bodyweight
Advancement: Front leg on a small step or book (you’ll have to lunge deeper)

Backwards Lunges

B: HEAVY / MEDIUM

- 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

B: MEDIUM

- Lay on your side, band above knees
- Bottom leg bent (this will help stabilize you)
- Top knee straight
- Lift top heel UP and SLIGHTLY BACK 

**You should feel this in the muscle on the side of your hip - focus there

Modification: hold a dumbbell on your thigh; no band, perform standing
Advancement: band around ankles

Sidelying Banded Hip Abductions

- 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


Advancement: drop to elbows

W2/D1 Glutes 2

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