Name: Playbook - Ally Yanecek - W14/D1 Peachy Glutes
Uploaded: 2024-01-22T02:28:49.014Z
Duration: 30 min
Description: W14/D1 Peachy Glutes

Got a good sweat! Not too hard, feeling accomplished.

Equipment: Dumbbells


For the circuits, set a 4 minute timer and go through as many rounds of the exercises as you can before it ends.
Beginners: 1 round through each circuit
Intermediate: 2 rounds through each circuit
Advanced: 3 rounds through each circuit

	ACTIVATION: 4 point lift x 10, elevator x 10 rounds
    CIRCUIT A: 4 min 
Regular squat to sumo squat x 5 each 
Lateral gliders x 8 each 
Bird dog x 8 each 

	CIRCUIT B: 4 min 
Good morning x 8 
Static lunges x 8 each 
Side plank x 20 sec

	MOBILITY
90/90 x 15 
Pec stretch 2 x 30 sec each 
Cat/cow 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

SLOW AND CONTROLLED
- Hop down on hands and knees, tighten core
- Squeeze glute to lift leg back 
- Squeeze side of glute to lift knee to the side
- Return to start

Quadruped CARs

- 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

Prenatal Lower Body Warm Up

-Begin on all fours (back neutral)

-Inhale deep, belly gets bigger, drops closer to the floor

-Exhale, pull your tummy in, engaging your deep abdominal muscles

4 point lift

Lift your pelvic floor like you are trying to stop the flow of urine AND hold in a fart

1. Slowly lift up for a count of 5
2. Hold at the top for 5
3. Slowly lower for a count of 5 (need to get to the point where your floor is completely relaxed)


Important tip - You should not be clenching your butt to do this. You can try performing while sitting on a chair so you can feel your pelvic floor lift away from the chair, then lower again.

Elevator kegel

Activation

- Begin with feet shoulder width apart and feet pointed forwards
- Sink hips back and perform a squat
- Squeeze glutes / quads to stand

- Rotate feet and hips out at a 45 degree angle (sumo position)
- Sink hips back and perform a squat
- Squeeze glutes / quads to stand

- Perform these quickly and powerfully

Regular Squat to Sumo Squat

- Tighten core, bend hips back like you would in a squat

- Shift to one side

- Push up STRONG on that leg to shift to the other side

Lateral Lunge Gliders

- Start on all fours
- Pull stomach in, core tight 
***do not let your back arch or hips tip with the next movements 
- Reach opposite arm and leg up
- Hold
- Return to ground


Advancement: add hand weights or ankle weights

Bird Dog

Circuit A

***Your back STAYS neutral the whole time, the only part of you that’s bending is your hips 

- Tighten core and glutes to start
- Reach butt back like you’re going to close a door with your butt
- Squeeze your butt cheeks together to stand back up 



Only go as far as you can control… you should feel this in your glutes (butt muscles) more than anywhere else

Good morning

- Tighten core, don’t let your back arch 

- Tighten quads and glutes 
- Slowly unlock them to lower into a lunge
- Squeeze then to raise to the top

Static Lunge

- Prop yourself up on your left elbow
- The side of your abs / body closest to the ground? THAT’S where you should feel it. Tighten it.


Modification: drop to knees

Side Plank

Circuit B

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

90/90 Hip Mobility

- Place elbow and wrist on wall 
- Twist away from that arm

Pec Stretch

- Start on hands and knees
- Beginning at your neck, one vertebra at a time, round down to the ground 
(Pretend a string at your belly button is pulling you down)

- Then, reverse the movement 
- One vertebra at a time, round back up to the ceiling, pushing your hands into the ground 

Take this movement slow and controlled, please

Cat Cow

W14/D1 Peachy Glutes

W14/D0 Introduction

W14/D2 Walk

W14/D3 Push & Pull Workout

W14/D4 Walk

W14/D5 Powerful Full Body

W15/D1 Apple-aud Your Hard Work

W15/D2 Walk

W15/D3 Arms & Abs

W15/D4 Walk

W15/D5 Active & Agile Full Body

W16/D1 Guac-ing Glutes Workout

W16/D2 Walk

W16/D3 Gains by Brains

W16/D4 Walk

W16/D5 Guns & Buns

W17/D1 Pear-fect Glutes & Abs

W17/D2 Walk

W17/D3 Pumped Arms & Abs

W17/D4 Walk

That was the perfect mix of legs, arms, and core

W17/D5 Progressive Full Body

W18/D1 Spud-tacular Lower Body Workout

W18/D2 Walk

W18/D3 Strong Arms & Abs

W18/D4 Walk

Felt great!! These workouts are giving me energy 🙌

W18/D5 Sculpted Full Body

W19/D1 Go! WoMAN GO!

W19/D2 Walk

W19/D3 Great Upper Body & Core

W19/D4 Walk

Feeling strong with this one! Moved pretty quickly, too.

W19/D5 Groovin' & Movin' Full Body

W20/D1 Peel Good Legs Workout

W20/D2 Walk

W20/D3 Prepare & Perform Upper Body

W20/D4 Walk

W20/D5 Physical Full Body

W21/D1 Rooting for you! (Legs & Abs)

W21/D2 Walk

W21/D3 Rad Arms & Abs

W21/D4 Walk

W21/D5 Refined Full Body

W22/D1 Hip Hip papaYAY! Glutes & Abs Day!

W22/D2 Walk

W22/D3 Healthy Upper Body

W22/D4 Walk

That was the perfect 30 minute workout. Feeling accomplished!

W14/D1 Peachy Glutes

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