Name: Playbook - Bethy Red - Week 4: Monday- Glutes
Uploaded: 2022-07-26T22:42:50.445Z
Duration: 45 min
Description: Week 4: Monday- Glutes

-Place an elastic band above your knees. 
-Hold on to something with your hands for balance.
-Stand on one leg, while bringing your other leg as far out to the side as possible.
-Bring the leg back in while resisting the band.

Banded side kicks

- 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 banded glute bridge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

-Place your feet at the bottom of the band 
- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Banded Reverse hyperextensions

Week 4: Monday- 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 4: Monday- Glutes

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