Name: Playbook - GINA - WEEK 3 - MONDAY LOWER BODY GLUTE FOCUS
Uploaded: 2023-03-13T03:29:20.568Z
Duration: 60 min
Description: WEEK 3 - MONDAY LOWER BODY GLUTE FOCUS

Safiyah

Sammie

Daaamn! Needed to skip the last exercise because I was DEAD! Till failure 🫶🏼 Loved it 💛💪🏼💪🏼

Karin

Marianna

Loren

Those reverse lunges though 🙏🏽🙏🏽

Farah

Single leg glute bridge and DB reverse lunge was the cherry on top of this crazy workout 🍒💪

Betty

quaking at the single leg hip thrust…. so good! as always

Lilly

Although I skipped 2 because I didn’t had the equipment but this was a killer workout! 🔥🔥🫶🏼

Amrit

Last week ladies!!! Let’s give this one our all!

- Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching

- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible. 

- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

EACH SIDE 8 times! 2 sets

Worlds greatest stretch

- Put your left foot across your right foot and use your left arm to push on your left hip! Really give it a good push!

- repeat on the other side do it 5 times on each hip!

Hip Stretch

Rest 30 seconds after each round is complete!

- Place band above you knees                  
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Get into all fours and put a band around your ankles 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Glute activation circuit

- 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
- last set should be the most challenging (less reps more weight)

Barbell hip thrusts

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with bar in your hands as opposed to the floor
- SLOWLY lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- go heavier EVERY 2 WEEKS

Romanian deadlifts

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Keep your chest up and hold 1 dumbbell at the shoulders
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position bringing the db above your head 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

WEEK 3 - MONDAY LOWER BODY GLUTE FOCUS

Prithivi

Goooodd!! And exhausting 😅🙌🏽🙌🏽

Sonia

Dania

MONDAY - DAY 1 LOWER COMPOUNDS

Awesome workout. I really love the incorporation of some mobility exercises

Lucy

Grace

Szonja

TUESDAY - DAY 2 CHEST & SHOULDERS

this was my first workout with Gina and it didn’t disappoint 🤩🔥

Taylor

Day 3 can't remember the last time I was this sore

Brooke

WEDNESDAY DAY 3 - BACK BICEPS ABS

Gabby

So good!! ❤️‍🔥 that ball slam combo killed me!

Emma

FRIDAY- DAY 5 FULL BODY LOWER FOCUS

Third time and still tough!!! 💜💜💜

SATURDAY- DAY 6 FULL BODY UPPER CORE FOCUS

in my experience this is more like a 90 min workout and make sure you are fueled well before you start. i couldn’t finish it for the first try, but next time 💪🏼

WEEK 2 MONDAY- DAY 8 LOWER BODY

I did this workout after laying in bed for two days with debilitating pain due to endometriosis. Not today, motherf*cker!!! 💪🏼💪🏼

Pushed through even though I wasn’t feeling it! Great workout!!💪🏼🔥

Julia Garcia

Niki

WEEK 2- TUESDAY LOW IMPACT CORE FOCUS

WEEK 2 - WEDNESDAY CHEST AND SHOULDERS

Yasmin

WEEK 2- FRIDAY BACK BICEPS ABS

Offering alternative modifications for like slam balls (my gym didn’t have a slam ball :( ) thank you!! You rock btw

Finally got a hang of those kettle bell swing presses! 👌🏼

Second round 🤘🏻 second week done ✔️ ready for next week 💪🏻

WEEK 2- SATURDAY FULL BODY- LOWER FOCUS

Felt good , but I know I’ll feel it all tomorrow!

LOVED!! 😍 my whole upper body is toast 🥵

Definitely pushed myself to come and do this workout and I’m glad I did 🔥🔥 love ❤️

WEEK 3- TUESDAY BACK & SHOULDERS

Missed a day, but these shoulders are wobbly

WEEK 3- THURSDAY CHEST & ARMS

WEEK 3 - FRIDAY FULL BODY

Thank you so much this was an amazing challenge (my first) and wow I feel so much stronger ! Can’t wait for the next one!

Mann that skip rope circuit at the end was killer on my and 😭 can't believe it's over. Thanks Gina for this 3 week circuit ❤️‍🔥❤️‍🔥

WEEK 3 - MONDAY LOWER BODY GLUTE FOCUS

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