Name: Playbook - Heather Watkins - Week 5 Day 5: Glutes
Uploaded: 2024-04-23T23:11:48.002Z
Duration: 50 min
Description: Week 5 Day 5: Glutes

Samantha Parsley

Allison

That was TOUGH 🔥 loved the challenge!!

Hayley

Melissa Watson

Great booth workout! Simple moves but the repetition is killer!!

Katie Stagner

Amanda

Mindy Denton

This one is deceiving! Looks quick and easy but lots of intense moves 🍑 🔥

Michelle Reynolds

Sarah

Erin

Hannah

Not sure I was doing the last move correctly, but I was doing something 🤪

Angela

Amelia Pyles

Amber

Lindsey

Hailey

Sneaky glute workout! Stand alones + the finisher were 🔥🔥🔥

Mallory

Week 5 Day 5: Glutes focus 🍑 

Warmup by stretching, utilize one of the dynamic stretching videos in the cooldown/warmup section - your DB thrusters will be quite the warmup in itself! Very similar to Week 2 Day 5, but we are increasing intensity a bit! Ending this week with one of the toughest workouts all week, but you’ve got this!! 

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

Minimal rest/breaks before you reach 50 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
- 10 per side

Bodyweight Single leg hip thrust

Superset #1:

Sumo deadlift - Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. Back neutral and bring dumbbells down your shins. be careful not to round your back at any point during the exercise. Drive through your heels and extend your knees and hips to lift the bar or dumbbells to mid-thigh height. Pull your shoulders back at the top of the move, then carefully lower the bar or dumbbells back to the ground, still being mindful not to round your back.

Sumo squat -  Angle your toes out and away from the center of your body (about 45 degrees) by laterally rotating at the hip. Make sure your knees are still tracking over your toes. Move your hips back slightly and bend your knees as you lower your body into a squat position. Draw your tailbone straight down to the floor. Be mindful to keep your spine neutral, core engaged, and eyes forward throughout the movement.

Sumo deadlift to sumo squat

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! (Example: 15 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, 15 per side

Plank crossovers

- 12 per side 

-Place a dumbbell behind your knee and lift your leg toward the ceiling

- Take your time and pause at the top for a second

Glute kickback

- 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 5 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!

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!!

Lacie Fallin

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 💪🏻

Sasha

Week 2 Day 4: Upper Body + Core

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

Week 2 Day 5: Glutes

Love these workouts! One of my favorites so far!

Lana Scherer

Jessica

Kayla

Week 2 Day 6: Full Body EMOM

It takes a lot for me to sweat, and this girl is soaked! 😳👌🏻

Week 3 Day 1: Upper Body + Cardio Conditioning

Favorite workout so far! I have a huge quad pump, even the hubs noticed! 😍💪🏼 Momma legs are shaking! 🤪👌🏻

Week 3 Day 2: Lower Body

Week 3 Day 3: LISS

My triceps are still killing from week 3 day one but this was a great workout ❤️

Megan Stevens

Week 3 Day 4: Upper Body + Core

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

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

Week 3 Day 5: Glutes

Tamara

Quick and to the point, these are my fave!!

I’ve never done a workout like this, and I loved it! 💪🏼

Week 3 Day 6: Full Body Tabata

Not good that it’s also a hairwash day 😜

I used to dread upper body workouts, but it’s becoming my favorite day! My arms were like hello during the AMRAP!!

Week 4 Day 1: Upper Body + Cardio Conditioning

Upped my weights and definitely feeling it this morning.

The lying hamstring curls are a game changer for me… I hurt my knee a few years ago and hamstring exercises usually hurt my knee but I could do those! And that finisher… 🥵

Week 4 Day 2: Lower Body

Feels so good to have this a active rest day in the middle of the week! Walking off the soreness is such a good feeling!

Week 4 Day 3: LISS

Those renegade rows with a push-up were the death of me and that core circuit had my abs on 🔥

Really felt the burn in the core circuit. Still struggling with renegade rows. Mostly the push up part & being able to steadily hold up my body weight. I’ll get there though!

Love the core work, I didn’t realize how much work I still have left to do in the core department at one year postpartum!

Week 4 Day 4: Upper Body + Core

One of my faves, even though I might puke! My whole body is shaking. Love it! 💪🏼💪🏼💪🏼

Week 4 Day 5: Glutes

🥵 this doesn’t look tough at first but definitely was!!! Loved the challenge.

Week 4 Day 6: Full Body AMRAP

Whew! That was a tough one but a favorite for sure!

Omg.  I am dead.  Four rounds of finishers.  Just getting around to doing this.  I had some gym classes.  So not totally slacking!

Christine Jones

Week 5 Day 1: Upper Body + Cardio conditioning

I could definitely tell I was stronger than the last time I did these moves! The split squats were easier. Last time we did the split squat jumps I could hardly jump my one leg off the ground. This time I was able to get my foot off the ground and actually complete the exercise correctly.

Week 5 Day 2: Lower Body

🧘‍♀️ stretches & relaxes my full body. Def uses strength I've gained throughout challenge.

Mandy

Week 5 Day 3: LISS

Week 5 Day 4: Upper Body + Core

Definitely a favorite! Used to hate these types of workouts and now they’re my favorite!

Week 5 Day 6: Full Body EMOM

Week 6 Day 1: Upper Body + Cardio Conditioning

You smoked my legs this morning!!! Loved it!!!

On paper, that finisher doesn’t look bad but once you start doing it… 🥵

Week 6 Day 2: Lower Body

Week 6 Day 3: LISS

This felt so good! And I went up in weight from what I thought I could handle! 👌🏻💪🏼

Olivia Lester

Week 6 Day 4: Upper Body + Core

You got my glutes on fire again this morning. Loved it!!

Another fav! 🔥🍑 Let’s be honest, I loved them all🤪😍💪🏼

Week 6 Day 5: Glutes

My before and after isn’t much different, BUT I was way less out of breath compared to 6 weeks ago! I have 1 more workout to do, and I will have FINISHED the 6 week program! So proud of myself. I have NEVER stuck with any plan this long! Thank you, Heather! You’re an amazing person! 💜

I improved on everything and shed my mile down by a minute !💪🏼💪🏼

Week 5 Day 5: Glutes

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