Name: Playbook - Aubree Aldous - TUESDAY - GLUTES 🍑
Uploaded: 2023-04-13T02:50:35.052Z
Duration: 45 min
Description: TUESDAY - GLUTES 🍑

- Holding dumbbells in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat alternating legs

Db front rack step ups

- Take 2 steps back, 2 steps forward, then 2 jump squats.
- Keep your weight in your heels.

Forward crab walk + jump squat

Warmup

- use a barbell or dumbbells, increase weight each set
- use a plate or elevated surface for one leg
- with the opposite leg, drive backward into a reverse lunge

Barbell Elevated reverse lunge

- 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

- 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

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

Glute bridge hold

Circuit 1

Wide stance db squat

- 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

- Hold weight between legs
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Circuit 2

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Hollow hold crunch

OPTIONAL - ABS

TUESDAY - 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!

TUESDAY - GLUTES 🍑

More workouts from Aubree Aldous