Name: Playbook - Demi Bagby - W6/D1 Glute + Power
Uploaded: 2023-06-19T15:00:29.512Z
Duration: 45 min
Description: W6/D1 Glute + Power

Emily

Katie

This was such a good workout!!! Did it for Day 11 of the challenge and only managed a bit of Superset 2, but got the rest and added 40 lbs of weight to the box glute bridges!!

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

Knee drop squat jump

Superset 2

W6/D1 Glute + Power

Kayla Clarke

Sheena

Anke

W1/D1 Single Leg + Booty

I loved it ! Although I would prefer more dynamic stretches for warm up rather than static ones ..static are more for cooling down the body

Debbie

W1/D2 Bodyweight + Power

Stephanie

W2/D1 Quad + Speed

Too many squats! I didn’t have a barbell at home so I did fire hydrant to donkey kick 12x5 each leg

Cassie

Mckenzie

Rosa

W2/D2 Strength

2 jump squat exercises back to back is WAAAY too much! If they have to be back to back I’d suggest maybe 20-30sec rather than 45 😅

W6/D1 Glute + Power

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