Name: Playbook - Heather Watkins - Week 2 Day 5: Lower Body - Glute Focus
Uploaded: 2024-04-23T23:11:47.833Z
Duration: 45 min
Description: Week 2 Day 5: Lower Body - Glute Focus

Tomorrow is officially cancelled.  I’m feeling the burn 🔥

Sasha

Kandice

Cindy

Loved the circuit at the end 🔥 Glutes on fire!!

Olivia Lester

Week 2 Day 5: Lower body - 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! 🤜🏼🤛🏼

Walking

Warmup:

- 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:

- 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 hip thrusts

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

Bodyweight Single leg hip thrust

Superset:

- Stand with your feet shoulder-width apart holding a barbell or dumbbell in an overhand grip (palms facing you). 
- Your knees should be slightly bent and the aim is to maintain this slight degree of flex throughout the movement. 
-Bend at your hips and lower the barbell, keeping your back straight. 
- Pretend as if you are hinging your hips back towards the wall, once you start to feel the stretch in your hamstring - return to starting position

Stiff legged deadlift

- 10 per leg 
- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse Lunge

- 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, 15 per side

Plank crossovers

- Strap the cable to your ankle 
- Bring your knee up 
- Kick your leg back behind you engaging your glute
- 10 each leg

Cable kickbacks

- 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: Lower Body - Glute Focus

Allison

my arms have never hurt more! definitely a challenge for the first day! i loved it !!

Makayla

It definably kicked my butt! I work out six days a week and it felt like I wasn’t in shape at all to be honest. It’s the cardio that really gets me though, but I will keep pushing!

Savannah

Week 1 Day 1: Upper Body + Cardio Conditioning

Me legs are noodle…..I fell leaving the gym…..it’s fine I’m fine 😂😂😂💀

Crystal Gibson

Whitney

Week 1 Day 2: Lower Body

Week 1 Day 3: Low Intensity Steady State

Week 1 Day 4: Shoulders + Back + Core

Casey

Week 1 Day 5: Glutes

That one kicked my butt! But in such a great way!!

Omgoodness. Anyone else think this was hard.  I do HIIT at the gym but this may have kicked my but more!

Mindy Denton

Week 1 Day 6: Full Body AMRAP

I was able to bump up my weights today!! I love being able to tell i’m physically getting stronger!

Week 2 Day 1: Upper Body + Cardio Conditioning

Week 2 Day 2: Lower Body Build

I needed that after leg day! 👟✔️🙌🏻

Week 2 Day 3: LISS

Love this one! The core circuit was 🔥🔥

Week 2 Day 4: Upper Body + Core

Week 2 Day 6: Full Body EMOM

Taylor

Definitely going to feel that one in the morning! 🥵

Lana Scherer

Week 3 Day 1: Upper Body + Cardio Conditioning

My legs are jello after that! Felt good though 🦵🏼

That finisher was tough after all those lunges 😜

Going to Feel that one in the morning....

Week 3 Day 2: Lower Body Build

Love that I can switch up workouts and do what’s convenient for me!

Week 3 Day 3: Low Intensity Steady State

Really enjoyed this workout! Actually could do things I have not been able to in the past! I feel way stronger than I have ever before!

Upped my weights & feeling stronger 💪🏼

Week 3 Day 4: Shoulders + Back + Core

Still working on the leg raised glutes. 🤷🏻‍♀️. heather makes those box jumps look so easy…..😂

Week 3 Day 5: Lower Body - Glute Focus

Whew! Finally able to do the lemon 🍋 squeezers!!! 👊🏻
Glutes still on fire 🔥 from yesterday 🍑

Week 3 Day 6: Full Body - Tabata

Week 4 Day 1: Upper Body + Cardio Conditioning (Gym)

Week 4 Day 2: Lower Body (Gym)

Week 4 Day 3: Low Intensity Steady State

Back and core day are one of my favorites!

Week 4 Day 4: Shoulders + Back + Core (Gym)

Week 4 Day 5: Glutes (Gym)

Week 4 Day 6: Full Body AMRAP

Loved the cardio conditioning on this one!!

Week 5 Day 1: Upper Body + Cardio Conditioning

Week 5 Day 2: Lower Body

Christine Jones

That felt awesome after an intense leg day!

Week 5 Day 3: LISS

Week 5 Day 4: Upper Body + Core

Week 5 Day 5: Lower Body - Glute Focus

Week 5 Day 6: Full Body EMOM

Week 6 Day 1 (Gym): Upper Body + Cardio Conditioning

The stair master after all of them lunges 😮‍💨💪🏼

Morgan Baker

Week 6 Day 2 (Gym): Lower Body Build

Week 6 Day 3 (Gym): Low Intensity Steady State

Shoulders on fire 🔥 
Loved the Core finisher!

Week 2 Day 5: Lower Body - Glute Focus

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