Name: Playbook - Amanda Amaral - Week 4 - DAY 18: GLUTE
Uploaded: 2021-01-18T11:48:53.945Z
Duration: 30 min
Description: Week 4 - DAY 18: GLUTE

Yasss I can’t really walk  💪🏽🔥

Veronica Mclean

Booty building ladies 🍑

•Today’s workout you will have a leg workout/Glute focused

•8 exercises and tons of muscles engaged.

•Make sure to tag me on your social posts @amanda_afit and use my hashtag #aabodyfit so I can respost on my page 🤗

Go from the first exercise right into the second, with no rest in between. Then take 20 seconds rest.
You can use the timer on the top right ↗️

Elevated single leg Glute bridge

Elevated Glute bridge

Superset

To get the most out of the exercise, push through the heel of the supporting foot, not the toe.

Marching hip lift

Diagonal squat to side lunges

Try to make your rainbow arcs higher to really feel this one in the butt

Over the rainbow leg lifts

Step up to glute kickback

Holding a glute bridge, add slider or towel under your heel

Hamstring curl

•Place your hands in front, ready to catch your body at the bottom position. Slowly lower yourself through the eccentric (negative) phase of the movement until you can no longer maintain control. Emphasize tension through your hamstrings during the slow negative.
•Absorb the bottom of the movement by decelerating your momentum in the push-up negative, then quickly transition into an explosive push-up. Re-engage your hamstrings by curling yourself upward as the push-up momentum brings you high enough to safely load the hamstrings with your bodyweight.

Nordic hamstring curl

Week 4 - DAY 18: GLUTE

Mario Vila

First day back at it after three babies and a few years of no exercising. Day one of the at-home grind kicked my butt ... looking forward to tomorrow!

Kerry

WEEK 1 - DAY 1 : Lower body

Ezra

WEEK 1 - DAY 2 : UpperBody

Olesea

Maryam

WEEK 1 - DAY 3 : ABS

These exercises are amazing.  Thank you 😊

WEEK 1 - DAY 4 : leg (glute focused)

Michelle

It was hard but I'm proud that I did it! Thank you 🤗

WEEK 1 - DAY 5 : Hiit

These exercises make my days. Thanks, you are the best 💪🔥👍

Moza

WEEK 2 - DAY 6: Lower body

🍝💪🏻 (spaghetti arms) = 🤩😎🤗

Lindsey

WEEK 2 - DAY 7: upperbody

Nakyta

WEEK 2 - DAY 8: Leg / Glute focused

It was hard, but great! It’s burning 😓

Wendy Lueder

WEEK 2 - DAY 9: ABS

Great! Thanks for helping me getting back to practice

WEEK 2 - DAY 10: Hiit

Aysha

WEEK 3 - DAY 11: Lower body

Ilonabuhler

WEEK 3 - DAY 12: upper body

WEEK 3 - DAY 13: Leg (Glute focused)

Had to go help with my brand new granddaughter. Trying to get back at it now. Thanks for the workouts.

This ab workout did the job!! Was so good

WEEK 3 - DAY 14: ABS

I can’t get enough of these full body workouts!!

WEEK 3 - DAY 15: HiiT

Deborah

WEEK 4 - DAY 16: LOWER BODY

WEEK 4 - DAY 17: UPPER BODY

Abs are feeling tight, almost ready for summer

WEEK 4 - DAY 19: ABS

Hey Amanda. Thank you for the workouts. My participation was very irregular but I did complete this regime. Take care.

Week 4 - DAY 18: GLUTE

Community

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