Name: Playbook - Dora Antal - Core and glutes🍑
Uploaded: 2022-10-25T09:19:59.880Z
Duration: 45 min
Description: Core and glutes🍑

Welcome to the Core and Glutes workout! 🔥🍑
We are going to start with 3 core exercises. 
You are going to repeat them in 3 rounds.
1st round 60 seconds each exercise
2nd round 45 seconds each exercise 
3rd round 30 seconds each ex.
Then we move on to the weighted exercises. Here you have drop sets meaning we decrease the number of repetitions and increase the weight. 
Then finishing up with banded exercises , time under tension and no rest between the exercises.
In this round you are going to complete 4 exercises in 3 rounds for 60 seconds each.
Hope you enjoyed 🔥🍑 
Tag me in your Instagram stories and comment how u liked this workout.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on your back with your hands behind your head
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Leg lifts

- Start in a low plank position
- Keeping your back flat and your core engaged

Low plank

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- 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

Barbell hip thrusts

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to extend your legs but stay in the position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge pulses

- Hold the dumbbell 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

Dumbbell goblet squat

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Barbell forward lunges

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee and press over head with the dumbbell
- Once they are straight, bring your foot back in to a standing tall
- Repeat to both legs

Lateral lunge (dumbbells)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- start in the same position as the fire hydrants, keep your leg straight as you life your leg then cross over and touch the ground with your toes
- return to the starting position and repeat
- keep core tight and avoid lower back arch

Cross over kick backs

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top

Weighted single leg hip trusts

Core and glutes🍑

Zsofia

Warm up

I’m definitely all warmed up now 🤣👍

Claire

HIIT + Upper body

Full body workout 🔥

Dora

First and second block was together and 3x60 sec. Exercises are choosen smart, exactly what i just needed 👍

Core and glutes🍑

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