Name: Playbook - Ally Yanecek - W4/D1 Glutes 4 INCREASE YOUR WEIGHTS
Uploaded: 2024-01-22T02:28:47.865Z
Duration: 45 min
Description: W4/D1 Glutes 4 INCREASE YOUR WEIGHTS

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 45 seconds

Circuit D: Light weights or bands
Sidelying abductions x 15 each 
Glute kickbacks x 15 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

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 / LIGHT

- 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

C: 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: 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

W4/D1 Glutes 4 INCREASE YOUR WEIGHTS

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