Name: Playbook - Eian Scully - W2/D4 Metabolic🔥 Glute toner
Uploaded: 2022-11-10T20:30:50.684Z
Duration: 30 min
Description: W2/D4 Metabolic🔥 Glute toner

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

Casey

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

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

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

4x12 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 #1

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

4x12 reps per side
•Step back with your right foot (about 1 foot back)
•With a flat back, hinge foreword while pushing your glutes back (feel the stretch in your hamstrings)
•Push through your front heel and squeeze your glutes to return to start position

Split leg good-morning

4x12 reps per side
•Step back with your right foot (about 3 feet back) and hold the split stance  
•Lower your back knee until it's an inch off the ground
•Return to start position

Split squat

Circuit #2

W2/D4 Metabolic🔥 Glute toner

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

Maya

Great to be back training with Eian 💪🏽

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

W2/D4 Metabolic🔥 Glute toner

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