Name: Playbook - Best Fitness - W4/D2 Glutes and Abs
Uploaded: 2021-01-18T11:49:12.644Z
Duration: 45 min
Description: W4/D2 Glutes and Abs

Posterior chain focus. With some extra core to keep the momentum and fat burn going through the workout.

You can use this circuit to warm up your muscles before any workout. Especially good for a cardio focused work out.

Starting standing up tall. Then hugging one knee in toward your chest and releasing it forward into a lunge.  Then bringing the opposing head down towards the floor and extending the top end up towards the ceiling having your body rotating towards the light that’s in front. Stepping back up to a standing position and alternate

Runners lunge with knee hug. (Toni)

Start standing sideways. And stepping 1 foot out in front then bending the knee then shifting your weight to the other knee. With the objective of stretching out the inner thigh as you go. Step off the back foot and allow yourself to rotate 180° and then repeat

Rotating lateral lunge (Toni)

Grab ankle and pull towards glute.  Rise opposing hand above head for balance. As you walk forward alternate sides.

Quad stretch with balance. (Toni)

Extend one foot slighting in front of the other with that toe flexed toward the ceiling. Reach hands down toward that front foot then reach hand toward the ceiling. Repeat alternate side as you walk

Toe touch hamstring stretch (Toni)

Standing up tall pulling your ankle up toward you and pushing your knee down towards the floor gently. You should feel your hip open up. Release foot take a step forward and repeat on other side

Figure 4 piriformis stretch (Toni)

Active warm up (Toni)

Keep core engaged and keep your weight in your heels through out movement.

Dumbbell goblet squat.

Start with feet together. Tall chest. 

Step one foot back. The corresponding hand to the food stepping back is where the Dumbbell is loaded. 

As you step back into the lunge the weight should be in the heel of the front foot and the back knee comes close to the floor.

Reps per side

Dumbbell Reverse Lunge

Feet wide (at-least beyond shoulder width). Toes slightly out. 

Hips push back as you reach down for the kettlebell. Slight bend in the knees and a flat back with shoulder blades pinched together. 

Weight is shifted into the heels through the entire movement.

Kettlebell Sumo deadlift

Laying flat in the floor with your legs out. 

Lift up your legs and then squeeze back tight to the floor to create a bond between the floor and your lower back. 

Proceed through leg lift lowering legs only as low as you can also hold that bond.

Supine leg raises.

Standing next to a bench or a box. Cross the outer leg across your body and place it on the box. 

Keeping the weight in the heel up on the box/bench carefully pull you weight up onto the box.

Per side

Curtsy step ups

W4/D2 Glutes and Abs

Gloria Diaz

Great calorie burner for a quick workout!

Terri

Upper body Cardio

Mark

Meaghan

Linda simons

Toni’s Legs and Core Circuit

Robyn Lynn

Single arm Arm circuit.

Single leg Leg circuit.

Fabiana

Andy Marino

Great. A bit klunky to start, but a great guided workout💪

W4/D2 Glutes and Abs

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