Name: Playbook - Aubree Aldous - FRIDAY - GLUTES 🍑 & CORE
Uploaded: 2023-04-13T02:50:35.027Z
Duration: 40 min
Description: FRIDAY - GLUTES 🍑 & CORE

- Increase weight each set
- Start with a staggered stance, rear foot elevated
- With weights by your sides come down until your back knee is close to the ground
- Push trough your front leg to come up
* Work both sides

Weighted elevated split stance

- use a plate or elevated surface for one leg
- with the opposite leg, drive backward into a reverse lunge

Elevated reverse lunge

- 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

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Weighted toe taps

Circuit 1

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

Glute bridge

- 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

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Sit up keeping the dumbbell overhead with shoulder pushing up, lift extended leg to meet dumbbell
- Lower back down to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell turkish crunch

- keeping hips on the ground, raise one leg to 90 degrees
- press hands lightly against leg to create resistance
- slowly lower to ground and simultaneously lift alternating leg

Alternating scissor kick

Circuit 2

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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