Name: Playbook - Eian Scully - W1/D4 Metabolic🔥 Glute toner
Uploaded: 2022-11-10T20:30:50.649Z
Duration: 30 min
Description: W1/D4 Metabolic🔥 Glute toner

Glute workout focused on toning and building strong glutes. If you want strong legs work your glutes often!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

4x6 reps per side in each direction
•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Quadruped hip circles

•Lay on your back, feet on the floor below your knees
•Push through your heels and lift your hips until your knees, hips and chest form a straight line
•squeeze your glutes for 1-5 seconds at top

Glute bridge

4x12 reps per side
•Start on your side with legs bent to 90 degrees, bottom elbow supporting you 
•Simultaneously lift your hips off the ground and squeeze your glutes foreword
•Your elbow, bottom foot and knee will stay planted on the ground
•Keep your top leg bent to 90 degrees and lift it as high as possible

Super clamshell

Circuit #1

4x12 reps per side
•Lay on your back, feet on the floor below your knees lift your left leg straight off the ground 
•Push through your right heel and lift your hips until your knees, hips and chest form a straight line
•squeeze your glutes for 1-5 seconds at top

Single leg glute bridge

4x20 reps per side
•Lay flat on your side, body straight
•Lift your top leg straight with you foot parallel to the ground (don't let your toe turn up) and squeeze your Glute at the top
•Lower to start position and repeat

Side leg raise

4x10 reps per side
•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Bring your arm and leg back in and squeeze your elbow and knee together, repeat by extending your arm and leg out again

Bird dog

Circuit #2

W1/D4 Metabolic🔥 Glute toner

All 4 rounds now? 🔥🔥🔥🥵🔥🥵🔥🥵 thank you Coach E! Feel refreshed.

Maya

Great to be back training with Eian 💪🏽

Casey

Great and no equipment at all!!! Navigation on the app is great and the videos show form well.

Miguel

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Intense!!! And I am not a newbie... Great workout, and with zero equipment!

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HIIT followed by a glute workout! Let’s gooooo 💪🏽

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