Name: Playbook - Corinne Nicewick - W1/D2 Day 2 - Getting Started and Building
Uploaded: 2022-06-12T16:11:34.405Z
Duration: 45 min
Description: W1/D2 Day 2 - Getting Started and Building

Now since the first day we focused on activation and low shock, today we will start with some deactivation exercises to make the first round of building for bigger glutes more efficient!

This workout is going to be simple but focused on four vital Glute-focused weight exercises. These are meant to increase size of your glutes and quads. If for any reason this is not your goal, feel free to lighten the load but add on reps to any of these exercises to making it more of a toning workout! Pay deep attention to your form and core activation when performing these.

You are meant to select the weight that works for you, so pick a weight that you can do your reps in with proper form while still being challenged. Try to increase weight with each round if possible.

- With band wrapped just above the knee, use a wall or pole to support yourself
- lift one leg back, keeping the leg straight and your torso straight up, activating glutes
- repeat this movement but at a 45 degree angle away from the body
- then once again mostly to the side of your body but very slightly back to keep the engagement in the booty
- completing all the directions is one rep

Three directional banded Glute extensions (left)

- keep hips square and hip flexors engaged
- keeping core tight, reach up with arms and look up, dropping knee to ground, and allow hip flexors to open comfortably

Three directional banded Glute extensions (right)

- 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 
- Work both sides

Bodyweight Bulgarian split squat (left)

Bodyweight Bulgarian split squat (right)

Standing on one leg, engage core, keep back straight and lift a light weight without rounding back

Single leg deadlifts (left)

Single leg deadlifts (right)

Warm up

- Support upper back on a bench and the barbell across your hips with both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting and pulse engaging glutes

Barbell hip thrust pulses

- keeping your back straight, legs wide, and toes pointed out at a 45 from the body, bend at the hip with only a slight bend in the knees
- engage shoulder blades together while grabbing the bar and keep back straight and core engaged while lifting the weight

Sumo Deadlift

- using Quad extension machine, find the heaviest weight that you can do 8 reps with
- turn toes slightly in to bring engagement towards the outer thigh

Weighted Quad Extensions

Sitting Forward Abduction Machine

*make this exercise a little lighter, I recommend between 20 and 50 pounds depending on your experience*

- holding the weight at your chest, keeping toes slightly wider than shoulder and pointed in the slightly away from the center, drop down to a deep squat
- keep your toes and knees pointed in the same direction as eachother 
- keep core engaged and work on keeping back straight

Goblet Squats

- place one foot on other knee
- bring foot/knee closer to face and reach through the hole made by the legs to pull leg closer to chest via the shin
- for more stretch, push on the stretching knee to rotate hips

Lying Glute Opener (left)

Lying Glute Opener (right)

- in a standing straddle, bend both legs and plant hands on both knees
- pressing on one hand, push chest away from that hand and turn body to rotate away
- complete on other side as well

Rotating Sumo Stretch Hold

- in a straddle, reach arms up and above head
- create as large of a circular motions with arms as possible each time bringing your chest closer to knees and the ground
- activate my engage knees and toes away from the center
- make sure to switch up the direction of your rotation

Pancake circles

- trying to keep back straight as possible and knees and toes engaged away from the center, lean forward
- focus on bringing belly button closer tho the ground as a priority, then chest forward
- after you go as forward as you can, fully engaged, relax and drop nose to ground
- engage again bringing forward after a few seconds and repeat this process

Pancake

- lying on back, bring one knee to chest and hold it in with hands in the knee pit
- holding position, engage leg open, pushing opposite leg into the ground to counter the movement
- close and repeat

Back Lying Dynamic Hamstring Opener (left)

Back Lying Dynamic Hamstring Opener (right)

With legs straight and together, keeping back straight, try to focus on first bringing belly button forward, then chest towards toes and then nose towards toes while reach forward with hands

Keep active engagement for a few seconds, then relax into it for a few seconds and repeat

W1/D2 Day 2 - Getting Started and Building

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