Name: Playbook - Chrysti Ane - W2/D6 Day 13: Glute Day!
Uploaded: 2022-05-10T05:38:43.763Z
Duration: 45 min
Description: W2/D6 Day 13: Glute Day!

Shani

This one is a KILLER! It took some convincing to get started but I got through it and I feel great!

Bulgarian split squats were made in hell! 😭🥵😅
Great workout!!

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squats

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - close stance

- 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

Fire hydrants with cable

W2/D6 Day 13: Glute Day!

Amazing workout!! I’m definitely going to feel it tomorrow 💪

Natalie

Jaime

W1/D1 Day 1 chest, biceps, abs

Loved it! And lol I thought my triceps were getting stronger until I got to the overhead rope tricep extensions and wow those were brutal 😅 GREAT burn!! 🔥🏋‍♀️💪

Erika Marie

W1/D2 Day 2 shoulders, triceps

I love this so much this is my second time doing this plan

Brystal

Sierra

W1/D3 Day 3: Leg Day baby!

W1/D4 Day 4: Active Recovery, abs, cardio, calves

I'm back from vacation and back to working out! This felt amazing and I know I'm gonna feel it tomorrow!

2nd time around and this is still one of my favorites! 💪🏋‍♀️🔥

Lexi

W1/D5 Day 5: Back, shoulders

W1/D6 Day 6: Glute focused Day

W1/D7 Day 7: Active Rest Day!

Love this one! Simple moves but VERRRRRY effective! 💪🥵

Juliana Barreneche

W2/D1 Day 8 (WEEK 2!) Chest, biceps, cardio

I am 12 weeks post partum and I love doing these workouts. They aren’t too long which works perfect for me. They challenge me in the right way. I always feel the burn the next day! Actually I feel sore for a few days. I love that feeling. Thank you

Loving this program!! I can assure you that it hits every single muscle, my body reminds me of that every time I move 😅😅

W2/D2 Day 9: Cardio, Shoulders, triceps

I made the mistake of doing this outside in 95 degree weather so it was definitely more brutal than usual 😅 I upped my weights this time around and my legs were shaking by the time I finished! It felt great!

Leg day is all the pain!! 😅🥵 loved it!!

W2/D6 Day 13: Glute Day!

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