Name: Playbook - Antonietta Fioretti - W1/D4 Glutes
Uploaded: 2021-09-14T11:45:30.237Z
Duration: 60 min
Description: W1/D4 Glutes

Mi dia favorito de la semanaaaa!! 🙌🏻

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Warmup
- Jog/run 15 min

Circuit 1 x 3
- Smith machine squats 15
- Step up + kickback 10
- Lateral walk 10

Circuit 2 x 3
- Curtsy lunges 10
- Single leg bridge 10
- Wide squat 10

Circuit 3 x 3
- Kickback 10
- Kickback pulses 10
- Wall sit 30 sec

Warmup

- Start with feet slightly sider than shoulder width apart
- Press hips back and lower down until knees are 90 degrees

Smith Squats

- Step up with first foot, driving heel through platform 
- Lift opposite legnstraight behind the body

Step up + kick back

- Push hips back with knees bent and arms extended out
- Side walk a few steps towards the right then walk back to the left

Lateral walk

Circuit 1

- Start with feet shoulder width apart
- Bring one foot back and around your opposite foot, while pushing hips back and keeping chest up
- When thigh is parallel to the ground, bring foot back to starting and repeat on opposite side

Curtsy lunges

- Start with back supported and one knee bent at 90 degrees
- Opposite leg should be straight out
- Lower  down and lift back up focusing on glutes

Single leg glute bridge

- Start with feet wider than shoulder width apart
- Press hips back and lower down until knees are at 90 degrees

Wide squat

Circuit 2

- Starting on all fours with knees at 90 degrees
- Straighten one leg so that it is parallel with the ground and return to bench
- Keep back neutral and engage glutes

Kickback

- Starting on all fours with knees at 90 degrees
- Straighten one leg so that it is parallel with the ground and pulse up and down
- Keep back neutral and engage glutes

Kickback pulses

- Start with back flat against wall and hands in front of body
- Move feet out in front of the body so that knees are bent to 90 degrees
- Sit into the position

W1/D4 Glutes

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