Name: Playbook - Heather Watkins - Week 1 Day 5: Glutes
Uploaded: 2024-03-31T22:12:24.856Z
Duration: 45 min
Description: Week 1 Day 5: Glutes

Definitely feel the burn in my glutes this morning.

Samantha Parsley

Michelle Reynolds

Mandi

Casey

Jessica

Abby

I did not know I could get my heart up and sweat that much during a glutes workout! 🔥🥵

Heather

Mary Ann

Courtney

Jane

I enjoyed this one 🤣 I was actually able to do each move fully.

Amanda

Loving this app…she writes while unable to walk due to hello legs

Julie

💪🏼💪🏼 🍑🍑booty day!!! Love it!

Such an intense workout! I kept thinking I was getting past the hardest set only to find the next set was even harder! That finisher though!! 🔥🔥🔥

Mallory

What a way to end the week! Lower body is jello! Feeling great!

Sasha

Melissa

Sara Beth Deane

Can’t wait to see those booty gainz after the challenge 🤣

Megan Stevens

Kali

That one was BRUTAL. In the best way of course.

Emily Lukefahr

I loved this workout so much more than I thought I would! I feel so strong after finishing it!!

I am putting my legs on the prayer chain at church!!!! 💀💀 BCAAs here I come!!!

Sara

Hannah

Kristin

Mindy Denton

Great workout! Felt the burn several times !

Katie Stagner

Erin

OMG 😱 🍑 🔥🔥🔥🔥🔥That was sooooo good! I definitely had a mental battle to quit through most of it, especially the end lap! Woohoo! I won! (against myself)😜

Angela

💀 that’s all! 
I just pushing and saying “go little rockstar” 😂😂 LOVED IT!!!

Amelia Pyles

Sarah

What a fun CHALLENGE!!! My booty is on 🔥🔥🔥🔥!!! I loved the addition of compound movements (RDL). With Heather’s workouts, I no longer dread leg/glute day 😎

Hayley

Lindsey

Ashley

I upped my weights and this was a killer workout! 🔥 I may not be able to walk tomorrow!!

Allison

Wow. Talk about a leg/glute workout!!  Loved this one!

Hailey

Week 1 Day 5: Glutes 🍑 

Let’s work to strengthen & tighten those bums! Really focus on squeezing your glutes at the peak of the movement. Stretch afterwards! 

Hip Thrusts are a compound movement that we will dial in on each week - make sure to track your weight used so that you can aim to increase it the following week!

Make yourself proud of your effort & don’t forget to let me know how much you crushed it! You got this! 🤜🏼🤛🏼

Do each move consecutively and repeat x 2

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral banded squat walk

- Begin with feet together and dumbbell in both hands
- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
* Work both sides (10 per side)

DB forward to reverse lunge

Warmup:

keep your spine neutral during your deadlift, think of it as a “hinge” versus the squat!

- Push your hips back as you come down in the squat, come back up and Hinge forward at your hips keeping a slight bend at the knee while you lower the dumbbells down as close to you shins as possible 
- 1 deadlift + 1 squat = 1 rep

RDL to squat

Stand alone:

This is a “pyramid style”, with each set the rep amount will decrease. You will aim to INCREASE the amount of weight you are using as the reps decrease. Remember - form is most important!

- 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, contract your glute muscles

Barbell/DB hip thrusts

- After the weighted hip thrust, do banded/bodyweight. 
-Support upper back on a bench and the band around your thighs
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded hip thrusts

Superset #1

Complete one side of step ups with knee drive and then follow with the other side. Move directly to curtsy lunges in the same fashion.
- *reps per side, divide between both sides

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides (12 per side)

Step up and knee drive

- Holding dumbbells down at your side
- Step back and across in to a curtsy lunge
-keep front row straight 
- Step back to the starting position
- 10 per side

DB curtsy lunge

Superset #2:

Complete the movements consecutively with minimal rest. Rest briefly after the final movement and repeat again. We want to keep those muscles active and working as much as possible through the 4 rounds!

Place band around thigh, squat down into 90 degree angle and step to the right side and while maintaining same angle, step back to the left. Each step = 1 rep!

Banded Side Steps

- 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
- 12 per side, 24 total each set

Fire Hydrants

- 10 reps per side 
- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog squats

Banded Glute Circuit

Week 1 Day 5: Glutes

Third time doing this program, always love day 1!

MELISSA HARRIS

Week 1 Day 1: Upper Body + Cardio Conditioning

It kicked my butt and I loved it. I’m on day 2 and so thankful I started.

Challenging but felt amazing afterwards! Thanks!!

Lindsy

Week 1 Day 2: Lower Body

30 minute walk at the park during lunch 🍁

Obsessed with this app! Love having the videos-so handy!! ❤️💪🏼

Chloe White

Katlyn Gentry

Week 1 Day 3: LISS

🔥🔥🔥 first time doing landmine press. I’m a fan of all the sets from today!

Week 1 Day 4: Upper Body + Core

When burpees feel easy, you know it’s a killer workout!

Burpees still a struggle, but doing them anyways so I can crush them soon!!

Lacie Fallin

whew 💦 I think you were mad at us when you made that one! good finish to week one 💪🏻

Week 1 Day 6: Full Body AMRAP (HOME)

Loved this workout! My arms are on fire! 👌🏻

Melissa Watson

Week 2 Day 1: Upper Body + Cardio conditioning

Week 2 Day 2: Lower Body

Used my husbands trainer bike because it’s yucky outside! Helped stretch these sore legs!

Yoga and stretching with a core circuit for today!

Week 2 Day 3: LISS

That ab circuit 😣 Hotel workout and while they have weights, I had to go heavy based on my options.

Whew feeling the burn but strong 💪🏻

Week 1 Day 5: Glutes

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