Name: Playbook - Don Saladino - W4/D1 Full Body (Glutes & Hamstrings) 🍑
Uploaded: 2023-12-08T15:31:39.785Z
Duration: 45 min
Description: W4/D1 Full Body (Glutes & Hamstrings) 🍑

Alexandra

Brittany

Today’s Workout Includes:
- Warm-Up

- Weighted Glute Bridge
- RDL
-  Reverse Hyper

- Goblet Squat
- Glute Bridge Alt DB Chest Press
- DB Glute Bridge Pullover

- Front Raise
- Reverse Fly
- Glute Bridge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

10 reps each leg

Inverted hamstring

- Stand on one leg, bringing the opposite leg up behind you
- Slightly rotate through the hips (Opening the hips)
- Rotate back to starting position
- Complete desired reps then repeat on the opposite side 

10 reps each side

Hip Airplane

- Start on an all four position, move to downward dog position
- Keep one arm planted and rotate so that your hips face the ceiling
- Reach your opposite arm overhead and hold
- Rotate back to starting and repeat on the opposite side

3 reps each side

Thoracic bridge

Warmup

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Weighted Glute Bridge

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL

- Begin in a prone position with your legs off the box/bench/table/desk
- Keeping your back in a neutral position
- Raise both legs upward until they are in-line with the rest of your body
- Lower your legs with control

Bodyweight Reverse Hyperextensions

Circuit I

- Hold the weight at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up, squeezing your glutes 
- Press and hold the dumbbells over the chest
- Lower one dumbbell until the back of your arm comes to a complete rest on the floor
- Press the dumbbell back up to starting position and repeat with the opposite arm
- Alternating back and forth for time or reps

Dumbbell Glute Bridge Alt Floor Press

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up, squeezing your glutes 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Glute Bridge Pullover

Circuit II

- Raise the dumbbells forward and up until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell Front Raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB Bent Over Reverse Fly

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold this position for desired time

Glute Bridge ISO Hold

Circuit III

W4/D1 Full Body (Glutes & Hamstrings) 🍑

Wow… just wow. I was literally sweating (in a good way) with this just one day. Can’t wait for other days and get back to my routine again 💪🏽

Ayesha Hamid

Meagan

Love it. Simple to use and I feel like I got a great work out. Looking forward to the next one .

Anna howard

W1/D1  Full Body (Glutes & Hamstrings) 🍑

Wow was this intense and yet awesome too! Had to improvise a bit for the Copenhagen plank but regardless it really made me work!

Lucie

Marie Breuer

W1/D2 Full Body (Abs & Core)🤍🤍

W1/D3 Intervals for Increased Metabolism ⏱🏃🏻‍♀️

Christina

W1/D4 Full Body (Abs & Core) 🖤🖤

Leslie

W1/D5 Full Body Strength for Resiliency ☠️💦

It was good!  In to week 2. Hope to keep it going!

W2/D1 Full Body (Glutes & Hamstrings) 🍑

Need an alternative for Copenhagen planks!!

Amanda

Going great! I could be Blake lively’s double when I’m done !

W2/D2 Full Body (Abs & Core)🤍🤍

Love how this can align with your current fitness level. 💕

Stephanie

W2/D3  Intervals for Increased Metabolism ⏱🏃🏻‍♀️

I just am not a fan of bear crawls. Also, my knees hurt today, so the lunges were taxing, and there's no way to sub the exercise. I also can't do handstands yet.

W4/D1 Full Body (Glutes & Hamstrings) 🍑

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