Name: Playbook - Heather Watkins - Week 2 Day 5: Glutes
Uploaded: 2024-04-23T23:11:47.801Z
Duration: 50 min
Description: Week 2 Day 5: Glutes

Michelle Reynolds

Glutes are on 🔥! Really felt every movement in this workout.🤩

Melissa Watson

Amelia Pyles

Sara Beth Deane

May not be able to get out of bed tomorrow…that’s a good work out

Julie

Thoroughly enjoyed this workout! Booty on fire!

Glutes on fire! One of my favorite workouts this challenge!

Mallory

Ashley

A favorite so far! Definitely need to work on those single leg hip thrusters 😰

Lacie Fallin

Emily Lukefahr

Allison

It was great.  Had to modify single leg glute raises.  But got it done and something for me to improve on!

Mindy Denton

Killer booty workout! Loved all the different moves!

Katie Stagner

Seated banded abductors felt nice stretchy that booty 😆

Hannah

Lindsey

Amanda McClure

Glutes are shaking as I’m typing this! Whew!!!

Audrey

Finisher had me sweating! Well the entire workout did!

Sarah

Booty workout! Those single leg hip thrust gets me every time!!

Erin

Melissa

Great workout! Easy to customize to your ability level.

Hailey

Carissa

Week 2 Day 5: Glutes focus 🍑 

Let’s work to strengthen & tighten those bums! Really focus on squeezing your glutes at the peak of the movement and pushing those weights! 

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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

WARMUP:

Minimal rest/breaks before you reach 30 reps!

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

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, but challenge yourself with the weight! If you aren’t able to increase the weight, stick with 12-15 reps for weighted hip thrusts for each set!

- 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
- use a barbell or dumbbells

Weighted hip thrusts

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
-* reps are total, 10 per side

Bodyweight Single leg hip thrust

Superset #1:

- Use a moderate to heavy weight and complete a single leg deadlift (keep spine neutral and chin tucked) and then step back into a reverse lunge. 
- 1 SL deadlift + 1 Reverse lunge = 1 rep 
-* reps are total, 12 per side!

Single leg Deadlift To Reverse Lunge

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 3 rounds! Reps are total - divide per side for the unilateral movements! (Example: 12 per side for plank crossovers)

- You're going to put all of your weight on one side. 

-So lift one leg off using your glute 

- You're going up crossing it behind you arcing up over the top and touching in front.

-* Reps are total, 12 per side

Plank crossovers

-Sit on a bench or box 
-Apply band around thigh 
-Legs together and while keeping ankles closer, pull knees away from each other with a slight hold
- use your heaviest resistance and really focus on slow and controlled movements to maximize the benefits!
- squeeze/slight hold at the max is great!

Seated abductor (banded)

- Place the heel of one foot on an elevated surface 
- place palms down on ground, lift core/glutes off the ground and extend, squeeze glutes at the top and return to starting position 
- 10 per side

Heel Elevated SL Glute Bridge

Finisher Circuit:

Week 2 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.

Samantha Parsley

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!

Amanda

Courtney

Week 1 Day 4: Upper Body + Core

Definitely feel the burn in my glutes this morning.

Mandi

Week 1 Day 5: Glutes

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!!

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

Abby

Week 1 Day 6: Full Body AMRAP (HOME)

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

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 2 Day 5: Glutes

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