Name: Playbook - Janet Calderon - W1/D1 Glutes
Uploaded: 2024-01-02T12:08:53.342Z
Duration: 60 min
Description: W1/D1 Glutes

Latesha

Jessica

Tiffany

Just bought the program, can’t wait to see the results. Been following you on IG and TT for a while

Jamily

Ayana

Restarting the program bc it’s so good 🔥💪🏾

Joanne Carrillo

Lexus

It was good. Can’t wait to see my legs and butt toned

Sandy Britt

First day back in the gym today since covid and this workout was perfect to get me back into routine 👌🏼

Regina

Leeanne

Merry Geremew

Rebecca

Yasmin

Shaunté

Loved it! Easy and to the point, and workouts you can alter if you can go to the gym.

Grey

Malerie

Set up a bench under your smith machine.  Center the bar over your hips (use a pad).  Extend your hips to unrack the bar and push them upwards until you can't go any higher without hyperextending your lower back.
Hold the contraction for a second or two.

Make sure to look down and keep your hips from hyperextending

Smith Machine Glute Bridge

Setup:

a) Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle. 

b) Hinge at the waist and bend over so your back is nearly parallel to the floor. Hold on to the machine for stability if necessary.

Action:

a) Keeping your plant leg relatively straight, engage your abs and contract your glutes to bring your leg back as far as possible in a controlled fashion.

b) Squeeze your glutes hard at the top of the rep. Slowly return to the starting position.

c) Repeat this motion for the desired number of reps on each leg.

Cable kickbacks

Attach an ankle strap to one ankle and hook it up to a low cable pulley.
Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley.
Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg.
Grasp something for stability and place your free hand on your hip.
Execution

Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley until it is fully abducted.
Hold for a count of two.
Inhale as you slowly return your strapped leg to the starting position.
Repeat for more repetitions.
Repeat with your opposite ankle.

Straight leg cable hip abduction

Get into a glute bridge position.  Put the bottom of your feet together and scoot your heels close to your glutes.  Bridge into the air while maintaining position.  Focus on the squeeze of your glutes at the top.

Keep your chin tucked into your chest

Frog pump gym

Sit so that your feet are on the foot rest with toes pointed out.  Position yourself on the edge of the seat with your arms extended leaning against the machine ahead of you.  Exhale hinging from your hip, using the outer part of your thighs to push open your legs out against the pads in a slow controlled motion.  Inhale slowly to bring your legs back together without allowing the weight stack to slam.

Hip Abduction

W1/D1 Glutes

Crystal

Jeannie

The description of 2 workout videos did not match what was shown in the video. A bit confusing to learn the form and technique.

Jennifer

W1/D2 Pull Day

Awesome, your workouts are giving me my confidence back

Julissa

W1/D3 Quads & Glutes

Olivia

W1/D4 Push Day

Struggled with the  leg extension machine so ended up doing a regular barbell hip thrust!

Evelyn Swiderski

W1/D5 Glutes & Hams

W2/D1 Glutes

Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

W2/D2 pull day

W2/D3 Quads & Glutes

Girl im only halfway of this program but i am already waiting for part 2 of this! Truly loving it 😍

W1/D1 Glutes

Community

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