Name: Playbook - Aubree Aldous - FRIDAY - 🍑 GLUTES
Uploaded: 2023-04-13T02:50:35.099Z
Duration: 35 min
Description: FRIDAY - 🍑 GLUTES

2 crab walk + jump squat

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Press hips back and lower to parallel
- Extend your legs to come back up

DB squat

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Circuit 1

Wide stance db squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- With a dumbbell in each hand, place your back leg on an elevated surface 
- Hop up pushing up through your front leg
- Land softly

Bulgarian split squat hop

Circuit 2

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- From kneeling position
- Walk your feet up into a low squat position
- Jump upward, landing lightly 
- Reverse movement back to kneeling

Kneel to squat jump

Circuit 3

FRIDAY - 🍑 GLUTES

I’m going to feel that one! 🥲😂🤍

Bree

Meli

Bella

Lower Body + Core

KICKED MY BUTT! Thanks for an awesome workout, I feel so strong. 💪🏼

Amanda

Lower Body + core

This was SO tough- sweaty and shaky!! Feeling great!

Celene

LOWER BODY + CORE

LOWER BODY & CORE

TUESDAY - LOWER BODY + CORE

FRIDAY - LOWER BODY + CORE

Super tough To get through all the circuits! Shaky legs tell you that was a great workout!

FRIDAY - 🍑 GLUTES

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