Name: Playbook - Ashley Thomas - W4/D1: Legs & Glutes
Uploaded: 2024-01-19T23:30:04.015Z
Duration: 60 min
Description: W4/D1: Legs & Glutes

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

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB/DB goblet squat

Lay on your back on a mat with both knees bent and feet on the floor. Raise one leg up towards the sky. Pressing through the heel of the foot on the ground slowly lift the hips off the mat till your body is in a straight line from shoulders to hips. Slowly lower back down and repeat for reps on that side before switching sides.

X 12 each leg

Single leg Glute bridge

Place a glute band above the knees on the lower thighs. Lay on back with knees bent and feet on the ground. Place a heavy DB on the hips and raise the hips off the floor, squeezing the glutes. Press outward on the glute band with the thighs keeping your knees opened the whole time. Slowly lower down and repeat.

Knee Banded DB Glute Bridge

Place your feet hip-width apart, and dumbbells at your sides. Take a big step to the side. 
Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle.
Keep opposite leg only slightly angled. Return to the starting position by extending your hip and knee. 
Once they are straight, bring your foot back in to a standing tall position.


X 12 each leg

Lateral lunge (dumbbells)

Circuit 1

- Get into a slightly leaning forward position and place the bottom of your foot on the handle or use a ankle strap. 
- Flex your foot and kick back and up with your foot, extending your leg upwards and squeezing your glute. 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Standing Semi-straight Cable glute kickback

Place a rubber glute band around the ankles. Lay your side of your hip on the BOSU ball or ground. Keep your hips and legs stacked and legs straight. Lift your top leg with the toes point slightly down. Squeeze the outer glute muscle and hold at the top for 1-2 seconds to get full contraction. Slowly lower down and repeat. 

X 20 reps each leg

Side Lying Banded Abduction (BOSU)

To set up, position a glute band above your knees, lie on your side, plank on to your elbow, and bend your hips and knees at roughly a 45-degree angle. Crisscross the arches of your feet and raise your top leg, keeping your bottom leg flush with the ground. Complete desired reps then repeat on the opposite side

Banded clamshells

Start on your hands and knees. 
Elevate one arm and the opposite leg.
Tuck in both your elbow and your knee before extending back out. 
Complete desired reps then repeat on the opposite side. 

8-10 Reps on each side.

Bird dog

Circuit 2

W4/D1: Legs & Glutes

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D3 Legs & Glutes

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/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)

W4/D1: Legs & Glutes

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