Name: Playbook - Bethy Red - Week 1: Friday- Glutes
Uploaded: 2022-07-26T22:42:50.343Z
Duration: 45 min
Description: Week 1: Friday- Glutes

- Support upper back on a bench and the band across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded hip thrusts

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Fire hydrants

- 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

- Keep your chest up and hold dumbbells at the shoulders or 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

- Sit on the ground or floor and bring your knees close to your chest
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Band abduction

Week 1: Friday- Glutes

Loved this one! I really like how you go into each movement and shows us what to do. I can leave the video playing during my reps so I don't mess up the form! 😊

Corina

LOL the background sound in the first video clip had me 💀🤣🤣

Carmen

Week 6: Friday- Glutes

Everything is challenging for me im ill poor mobility and vision but I'm determined

lgonzrod@yahoo.com

Week 6: Thursday- Chest, Shoulder & Triceps

Chance

Week 6: Wednesday- Legs

Week 6: Tuesday- Back

Week 6: Monday- Glutes

Week 5: Friday- Glutes

What’s the alternative if you don’t have access to lat down machine? Thanks 🥰

CarrieAnn

Week 5: Thursday- Chest, Shoulder & Triceps

Week 5: Wednesday- Legs

Deirdre

Week 5: Tuesday- Back & Biceps

Week 5: Monday- Glutes

Week 4: Froday- Glutes

Week 4- Thursday- Chest, Shoulder & Triceps

Hi the excersise with the chair is there a modification i can do im really short

Desperately wanted an at home work out and these things tend to overwhelm me! This was great - accessible clear and challenging!

Megan

Tough but good session. I can feel the burn already.

Week 1: Glutes (Monday)

Week 1: Tuesday- Back

1st workout and it’s was just what I needed ❤️

Week 1: Friday- Glutes

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