Name: Playbook - Janet Calderon - W1/D5: Glute detail
Uploaded: 2024-01-02T12:08:53.371Z
Duration: 60 min
Description: W1/D5: Glute detail

👏🏻👏🏻👏🏻👏🏻👏🏻🫶🏻🫶🏻🫶🏻🫶🏻🫶🏻

Lara

Sore from all workouts this week.. this one was rough!

Kellie

I have a feeling this is going to hurt tmrw 😈

Bibi

Adria

Chanel

Set your bench in the middle a few inches away from the smith machine.

Lying face down, roll the hooks all the way to the bottom of the machine. (Some smith machines might need an elastic band to hold the hooks back)

Keep your toes slightly turned outward, bend your knee down and then push up with your glutes (do not use your back)

Smith machine reverse hypers

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top

Weighted single leg hip trusts

Place a bench near your cable machine.

Keeping your arms straight, brace your core and then lift the leg off the bench straight back.

Squeeze your glute to lift your leg straight out behind you and extend your hip. 

Keep your core engaged and do not hyperextend your low back or rotate your hips open just to kick the leg up higher as you lift it back behind you.

Bench kickbacks

Set the cable machine to the lowest setting with an ankle strap secured to your left ankle.
Take a step back from the machine and lean forward, hinging at the hips while maintaining a flat back. Your back should be almost at a 90-degree angle from the floor. Hold the cable pulley machine for support.
With a soft bend in your right knee, brace your core and lift your left leg backward on a diagonal.
Pause and squeeze your glute at the top of your range of motion, then reverse to starting position. 
Complete all of your reps on one side before switching to the other.

Glute Medius kickback

Superset 1 glute detail 1

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

W1/D5: Glute detail

Lena

W1/D1: Full legs

Maria

W1/D2: Back and biceps

Loved it just as much the second time around

W1/D3: Glutes & Hamstrings

💪🏼💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥🔥

Whittney

W1/D4: Shoulders & triceps

W2/D1: Full legs

W2/D2: Back and biceps

Holy moly Janet, my glutes are dead 💀 😅🤪

Jonet Siegers

W2/D3: Glutes & Hamstrings

stace

W2/D4: Shoulders & triceps

W2/D5: Glute detail

W3/D1: Full legs

W3/D2: Back and biceps

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders & triceps

W3/D5: Glute detail

Absolutely dragged as as if it was day #1 🥵

W4/D1: Full legs

W4/D2: Back and biceps

W4/D3: Glutes & Hamstrings

W4/D4: Shoulders & triceps

W4/D5: Glute detail

Absolutely 🔥
Total love hate relationship

W5/D1: full legs

Carina

W5/D2: Back & biceps

W5/D3: Glutes and hamstrings

Attalia

W5/D4: Shoulders & tri’s

Stacye

It was tufffff! But I did it! 💪🏾💪🏾💪🏾

Alexis

W5/D5: Glute Detail

You are killing me miss Janet!!! 🤪🥵

W6/D1: full legs

W6/D2: Back & biceps

Marie-Pierre

W6/D3: Glutes and hamstrings

After taking a bit time off we’re back. We are dying.

W6/D4: Shoulders & tri’s

W6/D5: Glute Detail

W7/D1: full legs

W7/D2: Back & biceps

W7/D3: Glutes and hamstrings

W7/D4: Shoulders & tri’s

Kalisa

W7/D5: Glute Detail

W8/D1: full legs

W8/D2: Back & biceps

W8/D3: Glutes and hamstrings

W8/D4: Shoulders & tri’s

Finished ✅ it was amazing 🤩    i feel like superwomen 🦸🏼‍♀️!!!!

W1/D5: Glute detail

Community

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