Name: Playbook - Heather Watkins - Week 4 Day 5: Glutes (Gym)
Uploaded: 2024-04-23T23:11:47.974Z
Duration: 45 min
Description: Week 4 Day 5: Glutes (Gym)

Cindy

Olivia Lester

Week 4 Day 5: Glutes focus 🍑 

Hip Thrust! Make every rep be it’s own rep, squeeze glutes at the top and push those weights! 

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

- 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
- 15 per side, 30 total

Fire Hydrants

Warmup:

- Begin with your feet hip width apart and the bar in your hand 
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees- think “hinge” hips backward. Once you start to feel the stretch in your hamstring, you’ll want to return back to starting position
- Stand straight back up pressing hips forward
- use dumbbells or bar

Stiff legged deadlift

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

- 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:

Step Up to Curtsy Lunge

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

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

Frog squats

Glute Circuit:

Week 4 Day 5: Glutes (Gym)

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

Kandice

Love this one! The core circuit was 🔥🔥

Week 2 Day 4: Upper Body + Core

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

Sasha

Week 2 Day 5: Lower Body - Glute Focus

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 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 4 Day 5: Glutes (Gym)

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