Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W3/D6 Saturday: Glutes
Uploaded: 2023-12-13T22:09:48.640Z
Duration: 30 min
Description: W3/D6 Saturday: Glutes

Barbara

Virginia

Eugenia

Sofia

Csasin

Natalia

Kathy Hyde

Amo esta intensidad 🙌🏼 gracias Caro !!! otro día ganado 🤩

Susana

Soledad

Lo bien que se siente haber hecho esta rutina un sábado😎❤️

Camila

Analía

Mauge Ferrer

Una serie cortita pero terrible caro!! Me encanto!

Natasha

Maria Florencia Aseff

Silvia

Majo

Vivian

Daniela

Guadalupe

Creo que hasta llore 🤣🤣 fue tremendo!!!! 👏🏼👏🏼👏🏼

6 entrenamientos ✅ , semana ganada 💪🏼 , mi cuerpo y mi mente agradecida 🙌🏼 , Caro sos la uno !!!

Siento dos bultos detrás de las orejas….serán mis glúteos after Caro Suki’s routine? 🫣

Rosana

Luciana Campanella

Martina

Melina

Marcela

Maria

Cintia

Cruz

Gabriela

Maria Victoria Guevara

Romina

Leila

Emily

Great! Cómo siempre! Hoy arranque festejando mi cumple con esta rutina!!! ❤️

🥵🥵 no puedo hablar 🤣🤣asesina!! 🍑 🔥🔥

Tengo la cola en llamas 😂😂
Amo las rutinas Caro!! Genia!!

Sabri🫶🏽

Chechu

Claudia

Ayyyy carooo un 🔥 🔥🔥… no puedo mas. Pero presumiendo un poco creo q mi 🍑 se esta pareciendo al tuyo 🤭

silvina

Dani

Carolina

Se hace el circuito con una pierna y luego con la otra, sin descanso entre sí (están usando dos piernas distintas =) Descansan una vez terminados los dos lados para prepararse para el siguiente round del mismo circuito y así.

Los finisher siempre son opcionales =)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats

- Get into a quarter squat position with a mini band just above the ankles
- Walk laterally against the resistance of the band

Mini band lateral steps

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Clamshells

Warmup

Hacen los 3 ejercicios seguidos con una pierna y luego con la otra.

- Position yourself on your knees and elbows
- Exhale and raise one leg, kicking it back out behind you without allowing your torso to change its angle or body to rotate
- Raise your leg up until it is greater than parallel with the floor and completely straight
- Lower your toes back to the floor
- Complete desired reps then repeat on the opposite leg

Straight leg glute kickback

- Position yourself on your hands and knees, ankle around your waist
- Lift your leg back and up toward the ceiling, engaging your glutes 
- Pulse 2x
- Return to starting position
- Complete desired reps then repeat on the opposite side

Pulsed donkey kicks

- Place your upper back on the bench
- Raise one leg of the floor
- Push through your heel, raising your hips 
- Engage your glutes at the top
- Lower with control
- Complete desired reps then repeat on the opposite side

Single leg hip thrust

Circuit 1

- Place a band just above the ankles
- Take a lateral step
- Kick your lead leg back, engaging your glutes
- Repeat, moving laterally
- Repeat the opposite direction

Mini band lateral step and kick

- Start in a standing position with a band placed just above the knees
- Bend one leg to 90 degrees
- Raise and lower your bent leg against the resistance of the band
- Complete desired reps then repeat on the opposite side

Standing hip abduction

- Start in a bent knee side plank, with the hips slightly piked and knees bent about 90 degrees
- Lift your bottom hip off the ground and then extend the hips flat 
- Lift the top knee while keeping the ankles together
- Lower your top knee down, pike your hips, and lower your body to the ground

Side lying hip abduction

Circuit 2

- Stand with your feet together, arms at your sides, with the band just above your knees
- Jump your feet apart (toes forward) and land in a deep squat
- Spring up as high as you can into the air, then land with your feet together, knees slightly bent

Mini band pop squats

FINISHER

W3/D6 Saturday: Glutes

Pamela

Wooooof. Lol. Thank you! Looking forward to this Level Up.

Barrett

W1/D1 Monday: Leg day

Clara

Hermosamente inchequeable el último ejercicio jajaja! Hermoso entrenamiento 🫶🏻

Maru

Cuando ves la rutina decis: “ah, viene tranqui”… pues no mi cielaaaa!! Vas a morir post training seguro, si es que no fue duranteee 🤦🏼‍♀️🙌🏻

Belula

W1/D2 Tuesday: Upper body

Hice esto porque no estaba muy motivada, ahora tengo energía devuelta, gracias!

W1/D3 Wednesday: HIIT

si alguien encuentra mis piernas mandenmelas 😂

Mari

W1/D4 Thursday: Leg day

Me encanta que las rutinas de upper body incluyan core 🩷

Rocio

W1/D5 Friday: Upper body

Como decimos siempre, nunca subestimar las rutinas de caro🤣🤣🤣🤣🤣🫶🔥

Great workout on a rainy day! 💪🏻😁

Dafne

Agustina

W1/D6 Saturday: Glutes

La semana pasada arranqué devuelta éste entrenamiento. ¿Caro, qué te pasó mientras hacías esta rutina? 😂😂🥵🥵🥵

W3/D6 Saturday: Glutes

Community

More workouts from CARO SUKI & ROCIO GUIRAO .