Name: Playbook - Janet Calderon - W1/D5: Glutes
Uploaded: 2024-01-02T12:08:53.275Z
Duration: 60 min
Description: W1/D5: Glutes

Kalisa

Bibi

Lara

Make sure to use a pad to protect your hip, otherwise it would make the exercise uncomfortable.  Sit on the ground with a bench behind you, only your shoulder blades should be on the bench.  Roll barbell above your hips.  Plant your feet, drive your hips up, lifting the bar up from the ground.  In the top position, your knees should be bent at a 90 degree angle.  Pause at the top of the lift and squeeze your glutes.

Helpful tip:  Keep your chin tucked down to avoid hyperextending you back.  Slightly tuck your pelvic bone in.  Think of scooping ice cream...scoop your glutes up as if you're scooping ice scream and squeeze your glutes on the top.  DO NOT USE YOUR BACK TO LIFT THE BARBELL

Barbell Hip Thrusts - Pyramid set

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

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 glutes 2.0

Place an ab mat underneath the Smith machine bar.
Set the safety catches to the bottom position and then place the unloaded barbell on top.
Get on your hands (or elbows, whichever you’re more comfortable with) and knees as if you were performing a kneeling push up.
Straighten your back and stare at the floor directly beneath you—avoid looking forwards, as this will cause your spine to hyperextend.
Place the arch of one foot underneath the centre of the barbell. There should be roughly a 90-degree angle between your upper and lower leg in the starting position.
Inhale, and then push the bar towards the ceiling, stopping only when you can't contract your glute any harder.
Pause for a second, and then lower the bar down under control, resisting every bit of tension with your glutes.

Single leg smith machine kickbacks

- 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

Superset 2 glutes 2.0

W1/D5: Glutes

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Maria

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Went heavier today and my legs feel like rubber

Danni R

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W2/D1: Legs

We don’t skip the parts we don’t like 😭

W2/D2: Back & Biceps

Worked up a sweat 😅 feeling great 😌

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

W2/D5: Glutes

I wanted to puke so badly, surprised I didnt🥴🥵. My legs are doneeeee

Legs always on fire. Out here sweating and crying like a dog

W3/D1: Legs

W3/D2: Back Day

the tracking for the reverse lunges was nonexistent

S. Love

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders

W3/D5: Glutes

the tracking and number of reps for the curtsy lunges were non existent

This was a “did you die ?” Workout 😅😅😅😅

W4/D1: Legs

Olivia

W4/D2: Back Day

W4/D3: Glutes & Hamstrings

Whew. Finishing this 2.0 to get ready for 3.0

Alexis

W4/D4: Shoulders

Pre thanksgiving pump. Post hourglass challenge

W4/D5: Glutes

Today I just feel blessed to move my body

Coming back from having Covid and nice knowing i didn’t completely lose my strength

W1/D5: Glutes

Community

More workouts from Janet Calderon