Name: Playbook - Demi Bagby - Thursday: Glute + Power
Uploaded: 2023-04-03T16:39:07.407Z
Duration: 45 min
Description: Thursday: Glute + Power

Warm-up:
- Olympic Wall Sit
- Olympic Wall Sit with External Rotation
- Olympic Wall Sit with Internal Rotation

Circuit:
- Dumbbell Front Squat 
- Front to Back Lunges 
-Box Step Ups 

Superset: 
- Glute Bridges 
- Leg Lift Glute Bridges 

Superset:
- Half Burpee to Jump Squat
- Knee Drop Squat Jump

-Lay on the ground with your butt close to a wall 
-Place the soles of your feet on the wall with your knees wide simulating a deep squat 
-Grab your ankles and push against the inside of your knees to intensify the stretch on your inner thighs

Olympic wall sit

-Get into the wall sit position
-Place your foot over the knee on the opposite leg
-Press the knee down and away from your upper body to intensify the stretch

Olympic wall sit with external rotation

-Get into the olympic wall sit position 
-Take one foot over the other knee and then rotate that knee internally placing pressure on it with the foot
-Push against the knee to intensify the stretch

Olympic wall sit with internal rotation

Warm up

- Keep the dumbbells above your shoulders 
- Push your hips back and down 
- Keep you chest up as throughout the movement 
- Reach parallel
- Extend your legs to come up

Dumbbell front squat

-Step forward into a lunge 
-Step up out of lunge and step into a reverse lunge with the same leg 
-Repeat for both sides

Front to back lunges

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

Circuit

-Place your shoulders on a box and hold a weight in your lap
-Raise your hips up and activate your glutes
-Lower and repeat

Glute bridge (box)

-Sit down and then raise each leg one at a time up 
-Plant both feet firmly on ground and then perform a glute bridge 
-Repeat

Leg lift glute bridge

Superset

-Perform a half burpee and pop up into a deep jump squat
-Repeat

Half burpee to squat jump

-Get down onto your knees one leg at time 
-Stand back up to the bottom of a squat one leg at a time
-Jump up out of the squat
-Repeat sequence

Thursday: Glute + Power

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