Name: Playbook - Brooke Bohning - W4/D3 3️⃣ Glutes, Abs & Cardio
Uploaded: 2024-05-01T22:16:55.501Z
Duration: 60 min
Description: W4/D3 3️⃣ Glutes, Abs & Cardio

🎧🫧🩷💦 Let’s Workout!

💬 Questions? DM me here in the app!
⭐️ Don’t Forget! Leave this workout a 5 star review & let me know your feedback! 

W O R K O U T  T I P S 👇🏼
✅ WORKOUT ALTERNATIVES available via exercise videos
🔟 If you can complete 10 REPS while maintaining proper form without the last few reps being challenging, start to increase the weight.
🏋🏼‍♀️ The last 2 REPS of your set should be challenging to complete while maintaining proper form.
⌛️ If you feel you cannot add any more weight, start to focus on TIME UNDER TENSION: slow your reps down and control them.

N U T R I T I O N  T I P S 👇🏼
🍓 PRE WORKOUT MEAL should be given 2-3 hours to properly digest prior to working out.
🍰 POST WORKOUT MEAL should be consumed once finished with your workout and contain 30-40g of protein + simple & complex carbohydrates.

🔗 L I N K S & C O D E S 🔗
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THANK YOU FOR WORKING OUT WITH ME 🫧

HOW TO ⤸
1️⃣ set up on a bench or soft box with a heavy dumbbell placed on the top of your thighs
2️⃣ keep your feet at a hip width stance and in position to create a right angle at the knee at the top of the movement
3️⃣ lower your glutes (hinge) down while bracing your core
4️⃣ drive through the glutes to bring you up right
5️⃣ keep your chin tucked and upper body in place as you perform each rep

ALTERNATIVES ⤸
💥 barbell hip thrust
💥 smith machine hip thrust
💥 floor glute bridge with or without weight

Dumbbell Hip Thrust

HOW TO ⤸
1️⃣ start with dumbbells placed at your sides
2️⃣ keep your feet hip width apart and brace your core
3️⃣ hinge at the hips (send your glutes back) which allows your upper body to naturally fall forward 
4️⃣ keep a slight bend in the knees
5️⃣ drive through the glutes to bring your body back upright 

ALTERNATIVES ⤸
💥 any other equipment such as barbell, preloaded barbell, kettlebell, smith machine, landmine, or hex bar
💥 good mornings

Romanian Deadlift

HOW TO ⤸
1️⃣ start with feet together and weights in your hands by your legs
2️⃣ bring one leg back behind you angled like a curtsy
3️⃣ lower your body down and focus on keeping your weight in the front leg / glute
4️⃣ drive up through your front working leg 
5️⃣ alternate

ALTERNATIVES ⤸
💥 side lunge
💥 reverse lunge 
💥 sumo squat

Curtsy Lunge

HOW TO ⤸
1️⃣ start with a resistance band at the bottom of your thighs above the knees
2️⃣ hinge at the hips to engage the glutes 
3️⃣ walk side to side 
4️⃣ height of the squat is dependent on you and what you’re comfortable with 
5️⃣ keep a slight bend in the knees
6️⃣ focus on pushing your legs against the band as you walk side to side

ALTERNATIVES ⤸
💥 banded abduction
💥 seated abduction machine
💥 squats

Banded Squat Walk

HOW TO ⤸
1️⃣ from a high pulley grip rope just forward of your face
2️⃣ roll your ribs towards your hips engaging your abs
3️⃣ bring your elbows towards your knees
4️⃣ slowly return back to starting position 

ALTERNATIVES ⤸
💥 weighted lying crunches
💥 bosu crunches 
💥 standing weighted march

Cable Crunches

20 MINUTE CARDIO PYRAMID 👇🏼
minute 1: incline 4.0 / speed 2.0
minute 2: incline 5.0 / speed 3.0
minute 3: incline 6.0 / speed 3.0
minute 4: incline 7.0 / speed 3.0
minute 5: incline 8.0 / speed 3.0
minute 6: incline 9.0 / speed 3.0
minute 7: incline 10.0 / speed 3.0
minute 8: incline 11.0 / speed 3.0
minute 9: incline 12.0 / speed 3.0
minute 10: incline 13.0 / speed 3.0
minute 11: incline 14.0 / speed 3.0
minute 12: incline 15.0 / speed 3.0
minute 13: incline 14.0 / speed 3.0
minute 14: incline 13.0 / speed 3.0
minute 15: incline 12.0 / speed 3.0
minute 16: incline 11.0 / speed 3.0
minute 17: incline 10.0 / speed 3.0
minute 18: incline 9.0 / speed 3.0
minute 19: incline 8.0 / speed 2.0

🏃🏼‍♀️ If a treadmill is not accessible to you, or you simply don’t like a treadmill and prefer another piece of cardio equipment, please feel free to alter the cardio to something that suits you better! You can also opt for an outdoor walk.

❤️‍🩹 Heartrate: maintain 70% of your maxHR for the duration of time

CARDIO

W4/D3 3️⃣ Glutes, Abs & Cardio

6 weeks postpartum. This was a burner but great!!

Ramona

It was awesome! Great to get back in the gym. (:

Megan

Summer

W1/D1 1️⃣ Legs & Back + Cardio

Kassidy Dixon

W1/D2 2️⃣ Chest, Shoulders, Triceps & Cardio

W1/D3 3️⃣ Glutes, Abs & Cardio

This workout killed me but man I feel amazing after I did it!

W4/D3 3️⃣ Glutes, Abs & Cardio

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