Name: Playbook - CD Performance - Glute Focused Leg Day Week 13
Uploaded: 2023-01-03T14:36:01.864Z
Duration: 45 min
Description: Glute Focused Leg Day Week 13

Season

Warm up with:
20 Air squats
20 walking lunges
Or
5 minutes of walking

Complete 4 Rounds of each exercises. Between 12-15 reps. Choose your rep range depending on your weight. Push yourself. Those last three reps should be a push to get through with proper mechanics!

Elevate your back foot
Keep your weight on your heels
Press up through your front heel
Do not lock out your knee and keep your hips square forward!

Bulgarian Split squat

Legs straight but knees soft
Keep shoulders retracted and engaged
Keep DB close to your body
Keep your spine neutral

DB deadlift

Perform 10 sumo squats then 10 Sumo deadlifts.
Only reach as low as you can allow your back to be flat!

Deficit Sumo Squat+Deficit Sumo Deadlift 10 of each-CD

-Put your glute band above your knees. 
-Make sure that your heels are directly in line and under your knees.
-Do not over extend your spine as your press up and squeeze
-Keep your chin tucked into your chest as your hips fall to the floor your spine stays neutral and moves with it!

DB HIP THRUST w/ GLUTE BAND
-CD

1. Pick your hips up while keeping your heels on the ball, draw your heels to your butt!

2. Keep your belly and hips pressed into the machine. Curl your heels to your butt

1. At home: SB HAMSTRING CURL
2. Gym: Hamstring Machine

Glute Focused Leg Day 13

Glute Focused Leg Day Week 13

Ashley

Ashley Crossley

Week 1 Leg Day

Christine

Week 2 Leg day

Upper Body Week 1

It was good, but I did it wrong at first. I 10 reps 10 times of the first two exercises before I realized I was supposed to do 10 then move on and then repeat. So since the first two exercises took me awhile to get through all 10 i went 20 minutes longer to at least get three sets of all of them in for all the others.

Lindsey

Total Body 100 Rep Workout
Week 1

Week 2 Total Body

Week 3 Leg Day

Great workout! I think I have a love hate relationship with elevated back lunge with barbell..more hate, but will prob love result🤣

Week 3 Total Body

Caitlin Brinkman

Week 3 Upper Body

Wanted to get something in while still saving my legs for my race this weekend! Happy I held myself accountable after work👏🏻

Leg Day Week 4

Upper Body Week 4

Jordan Meece

Week 2 Upper Body

Total body week 4

Leg Day Week 5

Upper Body week 5

Total Body Week 5

Sonya

Upper Body Week 6

Making the most of my morning!👏🏻👏🏻

Leg Day week 6

February 100 REP WORKOUT

Karen

EXTRA Glute Focused Leg Day 1

EXTRA Glute Focus Leg Day 2

Whitney

Wowzer! That was a good one! Like the new stuff added!

Week 7 Leg Day

Ok this workout can kiss my butt!!! (Jk, kinda but was a killer!)

Total Body week 7

Upper Body Week 7

It was great! But for sure need to work on giving myself more time in the mornings!

Thank you christine for kicking my butt today!!

Leg Day Week 8

Upper body week 8

Total Body Week 8

Mindy

Tough upper arm workout, But I got through it!

Upper Body Week 9

Upper Body Workout Week 9
(Back Focused)

Leg day Week 9

Total Body Week 9

Leg Day Week 10

Upper Body Back Focused Week 10

Upper Body Shoulder/Bicep Focus Week 10

Total Body Week 10

Leg Day Week 11

Upper Body Week 11

Total Body 100 Rep workout week 11 Post your rounds!

Leg Day week 12

Always challenging to get in workouts when kids are on break... but got it done

Upper Body Week 12

Total Body Week 12

Total body week 13

April 100 Rep total body week 13

Leg day done... that was a good one! Going to feel that tomorrow!

That was a tough one!! But a good one 🔥💪🏻

Glute Focused Leg Day Week 13

Community

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