Name: Playbook - Heather Watkins - Week 3 Day 5: Glutes
Uploaded: 2024-03-31T22:12:24.990Z
Duration: 40 min
Description: Week 3 Day 5: Glutes

Holy glutes!!!  My peaches are on fire!!!

Samantha Parsley

Michelle Reynolds

I think those frog hip raises are my new favorite move! Holy booty burn 🔥

Megan Stevens

Dripping sweat, and my legs/glutes are on 🔥! Another one of my faves! 👌🏻💪🏼

Melissa Watson

Great glute workout 🏋️‍♀️💦🔥

Allison

Jessica

Hannah

Who knew glute day meant sweat day 👏🏻🥵

Kali

Julie

The workout and the Spotify playlist 🔥🔥🔥

Lacie Fallin

Lindsey

The amount of calories burned in this leg workout is insane!!!

Sarah

Angela

Amanda McClure

Sara Beth Deane

Amber

Mandi

Booty on fire! Squat to curtsy lunge stand alone set is a killer combo.

Mallory

Week 3 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! 🤜🏼🤛🏼

- 10 per side 
-Begin with one foot back
- Lower down to 90 degrees and rise back up

Stationary Lunge

- 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

Warmup:

- Begin with bar or dumbbells in your hand and feet hip width apart
- Spine remaining in a neutral position, Lower the bar to the ground down your shins pressing your hips back while keeping slightly bent knees (you’ll want to “hinge your hips” versus squatting)
- Once you feel the stretch in your hamstrings, you’ll return back to the starting position by pressing hips forward. 
-Keep the bar and dumbbells close to your legs versus drifting away from your body 
- use dumbbells or bar

Stiff legged deadlift

- 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
- 10 per leg

Reverse Lunge

Superset #1:

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

- Step back and across in a curtsy lunge
- Step up to the starting position
- Push hips down to a squat
- 1 curtsy + squat = 1 rep

Squat to curtsy lunge

Stand-alone:

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! Reps are total - divide per side for the unilateral movements!

- Keep your hips in the same place as you step up
- Come down with a slow controlled movement
 - 10 reps per side

Lateral step ups

Start with your feet together on on side of the bench.

Jump up with both feet over the bench and onto the other side.

Jump back to the strating position and repeat action.

Bench Lateral Jumps

- Begin in a criss-cross sitting position with knees bent 

- Lift your knees towards your face rolling your back off the ground

- Slowly lower back down

Frog hip raises

Finisher Circuit:

Week 3 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!

Amanda

Courtney

Week 1 Day 4: Upper Body + Core

Definitely feel the burn in my glutes this morning.

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 3 Day 5: Glutes

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