Name: Playbook - Ally Yanecek - W3/D1 Glutes 3
Uploaded: 2024-01-22T02:28:47.845Z
Duration: 45 min
Description: W3/D1 Glutes 3

Equipment: dumbbells and optional bands 

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

Circuit A: Heavy weights
Staggered RDLs x 8 each 

Circuit B: Heavy / Medium weights
Glute bridges x 10
Glute bridge pulses x 10
Curtsy lunges x 8 each 

Circuit C: Medium weights / Band 
Kettlebell or dumbbell swings x 10 
Lateral squat walk x 45 seconds

Circuit D: Light weights or bands
Fire hydrants to glute kickbacks 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

-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

Dumbbell Glute Activation

Prep
- Tighten core, tighten glutes
- Keep spine steady (shouldn’t bend), keep dumbbells close to legs throughout WHOLE movement (avoids low back pain)
- Stagger stance, rely more on front leg

Movement
- Reach hips back like you’re closing a door with your butt
- Squeeze glutes to return to stand
(Should feel this more in your front leg)

Modification: even out feet and perform a normal RDL

Staggered RDL

- 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

Put shoulders on bench/box or floor

- Squeeze glutes TO lift butt off ground
- Release glute hold slightly to lower halfway
- Squeeze to lift

Your back should not be bending at all
You’re only hinging from your hips

Starting to feel it in your back?
1- squeeze your glutes under more 
2- drop weight down if needed


Advancement: elevate shoulders on bench IR elevate feet on a small step (either will increase your range of motion)

Glute Bridge Pulse

- 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 belly button facing forwards the whole time

Curtsy Lunges

B: HEAVY / MEDIUM

- 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

- Tighten core and glutes
- Bend knees and hips… HOLD
- Walk to the side, leading with your knee

Do NOT let your knees “cave in” at any point

Modification: don’t use a band
Advancement: put band around your ankles, hold a weight

Lateral Squat Walk

C: MEDIUM / BAND

- 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

W3/D1 Glutes 3

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