Name: Playbook - Arianne Deveau - W1/D5 Glutes & abs
Uploaded: 2023-08-18T02:33:35.399Z
Duration: 45 min
Description: W1/D5 Glutes & abs

Garrett

Let’s build some 🍑 and a strong core !!

4x10 glute bridge
4x8 bulgarian split squat
3x10 DB b-stance RDL
3x12 glute hyperextension
Abs circuit
20x shoulder tap
20x mountain climber
Elbow plank max sec

- Lay on the floor with your legs bent
- Push through your heels bringing your hips and the barbell up
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL

- Align pad right under your hips
- Toes pointing outwards
- Hold weight at your chest
- Lower your upper body
- Push through your heels with a slightly round back, pushing hips against the pad
- Lower to starting position

Glute hyperextension

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Bring right knee to left elbow
- Switch with left knee to right elbow
- Repeat

Diagonal montain climbers

- Start in an elbow plank position + hold

Elbow plank

Abs circuit

W1/D5 Glutes & abs

Arianne

W1/D1 Glutes & hamstrings

W1/D2 Chest, shoulders & triceps

W1/D3 Quads & glutes

W1/D4 Back & biceps

W2/D1 Glutes & hamstrings

W2/D2 Chest, shoulders & triceps

W2/D3 Quads & glutes

W2/D4 Back & biceps

W2/D5 Glutes & abs

W3/D1 Glutes & hamstrings

W3/D2 Chest, shoulders & triceps

W3/D3 Quads & glutes

W3/D4 Back & biceps

W3/D5 Glutes & abs

W4/D1 Glutes & hamstrings

W4/D2 Chest, shoulders & triceps

W4/D3 Quads & glutes

W4/D4 Back & biceps

W4/D5 Glutes & abs

W5/D1 Glutes & hamstrings

W5/D2 Chest, shoulders & triceps

W5/D3 Quads & glutes

W5/D4 Back & biceps

W5/D5 Glutes & abs

W6/D1 Glutes & hamstrings

W6/D2 Chest, shoulders & triceps

W6/D3 Quads & glutes

W6/D4 Back & biceps

W6/D5 Glutes & abs

W1/D5 Glutes & abs

Community

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