Name: Playbook - Aubree Aldous - FRIDAY - 🍑GLUTES & CORE
Uploaded: 2023-04-13T02:50:35.065Z
Duration: 45 min
Description: FRIDAY - 🍑GLUTES & CORE

- Start with weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes & hamstrings

Single leg deadlift

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Circuit 1

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, lower your glutes to the floor and press back up to starting

Db hip thrusts

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, lower your glutes to the floor and press back up to starting
- Pulse at the top

Db hip thrust pulse

Ski jumps

Circuit 2

- 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

Crab walks

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by jumping back down and landing softly or stepping backwards off the box

Box jumps

Circuit 3

FRIDAY - 🍑GLUTES & CORE

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 & CORE

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