Name: Playbook - Claire Thomas - GLUTES - BODYWEIGHT
Uploaded: 2024-02-02T19:19:09.184Z
Duration: 25 min
Description: GLUTES - BODYWEIGHT

Ami Waldusky

Brigitte

Kenshona

Emily

Lauren

First time working out on two weeks due to injury. Feels amazing!!!

Natalie

Juliana

Great workout! Added some weights and really focused on engaging those glutes 👌🏼

Nicole

Victoria

Jen 

Wendy

Tristy DuFault

Lara

Marie Kellum

This was a great glute burner. I was afraid it would be too easy but if you go slow and really control the reps and mind muscle activation it will give you a good burn.

Stefanie Dodson

Amanda

I added an elastic band in some exercises to add an extra resistance. I used it as the pre warming up for some squats so I was ready to do them 👍

Carla

Jessica Smith 

Carrie

Jena Laubscher

I needed a low-impact workout today and this was perfect!

Morgan Ackley

Faith Arbuckle

Bonnie Barrows

perfect one for when your short on time, but wanna get a good sweat! don't under estimate the "no weights" you'll be sweating & shaking by the third round!

Paige

Sarah

Megan

Athena

Britta

Last 2 rounds I added ankle weights and heavy resistance band. Might regret tomorrow ☺️😂

Kaylee Moore 

Caroline

I am in love with all these body weight work outs 😍😍😍 thank you so much! GOD bless you 💐

Yesenia

Elizabeth

Crystal

Melissa

Those Bulgarian split squats though 😪😍 Killer! This whole workout burned so good! 😂

Amanda Escamilla

I just 🥵🥵 love your App


LOVE !!!!!!
This is awesome ! 25 min and I am done

Anandre

Ellie

Hanne Mari

Denise

Nice and simple with a good burn! Thank you!

Mariana

GLUTES - BODYWEIGHT 

Warm up: Before you begin, I recommend completing the Home Lower Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

Complete 3 rounds of the following circuit. Rest 20 seconds between each exercise.

- Start with a wide toed out stance
- Push your hips back as you come down, bring your hands up to goblet position
- Keep your chest up 
- Reach parallel and pulse 2x before you come back up

•Goblet pulse squats•

- Raise one leg off the ground, pulling your knee toward your chest
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Pause at the top
- Lower back to starting position with control
- Repeat on the opposite side

•Glute bridge marches•

*10 each side 

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

•Bulgarian split squat•

*10 each side 

- Step one foot back, crossing behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Repeat on the opposite side

•Curtsy lunge w/ knee drive•

*10 each side 

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Pause at the top
- Lower back to starting position with control
- Complete desired reps then repeat on the opposite side

•Single leg glute bridge•

*10 each side 

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Cross your foot over your kneeling leg and tap the floor with your toes
- Return to starting position 
- Complete desired reps then repeat on the opposite side

•Donkey kick w/ crossover tap•

- Lying face down
- Alternately lift and lower each leg, engaging your glutes

•Alt. reverse leg lifts•

Bodyweight Circuit

GLUTES - BODYWEIGHT

Ashley

Glutes - Dumbbells Only

Vania

I did a HITT workout before this and there’s no way I could do 5 times of the series. 😰

Josie

Jorgha

TOTAL LEGS - BODYWEIGHT

Hannah 

Agnes

Alyssa

Total Legs - Barbell Only

Terri

This one snuck up on you ❤️‍🔥❤️‍🔥

Kori

Julie

25 min KETTLEBELL LEGS

Reagan

Katie

Hanna Bromö

Total Legs - Functional

Starting the week with this fire glute work. Weight increased from last time 🙌

Jonah

Loved it! Did it all with a normal barbell and plates!

Shereen

GLUTES - SMITH MACHINE

First workout here on the app! I like it! The leg press round had three sets to log but the instructions said four so I did four. Also when you have red listed for lunges or single leg exercises, is each leg its own rep or is doing both legs 1 single rep?

Total Legs + HIIT - Traditional Gym

Notes for next time…
Had 12# weighted vest and used 12.5# dbs for every movement. Didn’t have a box so I did tuck jumps landing in deep squat and standing up “at the top” like on a box…🤷🏼‍♀️

GLUTES - BODYWEIGHT

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