Name: Playbook - Eian Scully - W4/D4 Metabolic🔥 Glute toner
Uploaded: 2022-11-10T20:30:50.674Z
Duration: 30 min
Description: W4/D4 Metabolic🔥 Glute toner

Maya

Glutes are cryingggg ❤️‍🔥🥵🥵

Glutes are cyring so hard. Blood feels running happily! Refreshed! 🔥🥵🤟🏻🙌🏻🔁

My glutes were frustrated to lift up my butts 🥵🔥🥵

Glutessss! That reps got me 🔥🥵 onto the last session nowww 🖤

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

•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

•Lay on your side, legs bent to 90 degrees 
•Tap your top knee to your bottom knee, while keeping your top toes as high as possible 
•Tap your top toes to your bottom toes, while keeping your top knee as high as possible

Knee tap/toe tap

•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

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

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

•Lay flat on your stomach, arms stretched out straight overhead 
•Squeeze your glutes and mid back first then raise both your arms and legs as high as possible

Superman's

Circuit #2

W4/D4 Metabolic🔥 Glute toner

First time after a while! Thank you for designing this set 🖤

W1/D1 Metabolic🔥 Upper body & abs

Damn that jump lunge set really pushed me to the max. 🥵 I wanna have strong legs tho. Hopefully I beat the set stronger soon.

W1/D2 Metabolic🔥 Lower body workout

Wobbly at the T Plank but getting there on my push up with knees 🥵🔥❤️‍🔥

W1/D3 Metabolic🔥 HIIT cardio

Refreshed! Still heavy at the Single Glute Bridge but my inner voice starts telling me I should add resistance band for this Glute Toner session… 🥵❤️‍🔥

W1/D4 Metabolic🔥 Glute toner

Second circuit was a killer 🥵❤️‍🔥🔥

W1/D5 Metabolic🔥 Abs shredder

W2/D1 Metabolic🔥 Upper body & abs

Those finisher feels like a gift after the jump lunge reps ❤️‍🔥🥵🔥

W2/D2 Metabolic🔥 Lower body workout

That last circuit is more challenging than it looks after the previous ones! 🥵

Had more power to do those T-Push Up than months before 🥵❤️‍🔥🔥

W2/D3 Metabolic🔥 HIIT cardio

Had really nice workout, thank you for creating the set Coach Eian! ⚡️

Nice workout after HIIT yesterday ❤️‍🔥🔥🤟🏻

W2/D4 Metabolic🔥 Glute toner

W2/D5 Metabolic🔥 Abs shredder

Pushed myself through it! Really nice 🖤

W3/D1 Metabolic🔥 Upper body & abs

So hard for me but got it done finally! 🙌🏼

It was still hard for me, so I feel proud that I even completed it. The Jump Lunge is crazy. Keep breathing through my nose a bit help too to keep it going 🖤🙌🏼

W3/D2 Metabolic🔥 Lower body workout

Switching bear crawls to push ups on knees and some regular push up since I still suck at push ups 😅🥵

W3/D3 Metabolic🔥 HIIT cardio

W3/D4 Metabolic🔥 Glute toner

Feel proud of myself for this abs sesh 🥵

W3/D5 Metabolic🔥 Abs shredder

Feeling awesome for finishing this today. 🖤

Starting Monday with these push ups… ❤️‍🔥🔥🥵 Refreshed!

W4/D1 Metabolic🔥 Upper body & abs

🥵 so proud of myself for this one. A killer.

So glad I got through it! Those lunges 🥵

Tough set! The more I feel those moves, the more sweats I get. 🥵❤️‍🔥🔥

W4/D2 Metabolic🔥 Lower body workout

Totally a silent killer this one. Feeling the burn ❤️‍🔥❤️‍🔥❤️‍🔥🥵🔥🥵❤️‍🔥

W4/D3 Metabolic🔥 HIIT cardio

That Hollow Out crunch is cray crayyyyy ❤️‍🔥🥵❤️‍🔥

W4/D4 Metabolic🔥 Glute toner

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