Name: Playbook - Ashley Thomas - W1/D3 Legs & Glutes
Uploaded: 2024-01-19T23:30:03.936Z
Duration: 60 min
Description: W1/D3 Legs & Glutes

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

X 15 each side

Curtsy lunge

Support upper back on a 12”-16” bench/step and the barbell across your hips
With both knees bent to 90 degrees 
Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell/Kettlebell sumo squat

Standing to the side of a box/step. Hold a heavy dumbbell at your side or two lighter ones, chest lifted and shoulders back.
Place foot up onto the box and push through your heel to stand up. Bring the other leg up and tap step. Then Step down and repeat - Work both sides

X15 each leg

Lateral Dumbbell Step ups

Circuit 1: Legs & Glutes

Place a glute band around the legs , above the knees on the lower thigh. Squat down keeping tension outwards on the band. Take a step to the side staying in a squat position. Don’t let your feet come all the way together, keep some tension on the outer thighs/glutes. 

Perform 15 reps/steps each side.

Banded Lateral Squat shuffle

Set up on a bench with your lower abdomen aligned over the edge of the bench or reverse hyper. Grip the outsides of the bench or the handles of the reverse hyper, allow your legs to hang. Simultaneously raise and spread your legs. Squeeze your glutes and abduct your hips as you reach full hip extension.

Spread Eagle Reverse Hypers

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up


X 20 reps total

Jumping lunges

Start with placing a light rubber glute band around your ankles. Get into a high plank on the hands with hands stacked under shoulders. Hips should be flat like a board. Alternate stepping each foot to the side while keeping upper body still & core engaged.

High Plank Banded Foot taps

Circuit 2:  Legs & Glutes

W1/D3 Legs & Glutes

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D4 Chest, Shoulders, Triceps, & Core

W2/D1 Lower Body & Core

W2/D2 Back, Biceps, & Core

W2/D3 Legs & Glutes

W2/D4: Chest, Shoulders, Triceps, & Core

W3/D1: Legs & Glutes

W3/D2: Back, Biceps, & Core

W3/D3 Legs & Glutes

W3/D4 Chest, Shoulders, Triceps & Core

W3/D5 Full Body (Optional)

W4/D1: Legs & Glutes

W4/D2: Back, Biceps, & Core

W4/D3 Legs & Glutes

W4/D4 Chest, Shoulders, Triceps & Core

W4/D5 Full Body (Optional)

W5/D1 Legs & Glutes

W5/D2 Back, Biceps, & Core

W5/D3 Legs & Glutes

W5/D4 Chest, Shoulders, Triceps & Core

W5/D5 Full Body (Optional)

W6/D1 Legs & Glutes

W6/D2 Back, Biceps, & Core

W6/D3 Legs & Glutes

W6/D4 Chest, Shoulders,Triceps & Core

W6/D5 Full Body (Optional)

W7/D1 Legs & Glutes

W7/D2 Back, Biceps, & Core

W7/D3 Legs & Glutes

W7/D4 Chest, Shoulders, Triceps & Core

W7/D5 Full Body (Optional)

W8/D1 Legs & Glutes

W8/D2 Back, Biceps, & Core

W8/D3 Legs & Glutes

W8/D4 Chest, Shoulders, Triceps & Core

W8/D5 Full Body (Optional)

W1/D3 Legs & Glutes

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