Name: Playbook - Janet Calderon - W2/D1 Glutes
Uploaded: 2024-01-02T12:08:53.383Z
Duration: 60 min
Description: W2/D1 Glutes

Joanne Carrillo

Place a resistance band just below your knees.
Begin standing with feet directly underneath your hips, and squat about halfway down.
Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
Actively resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position.

Lateral Band walks

Place a bench or step up box at the entrance of a Smith machine, adjust the seat so that it's on an incline.  Use a balance pad for protection.
Dig your upper back into the bench and then place your feet out in front of you, roughly shoulder-width apart.
Flare your feet out around 15 degrees to put your hips into external rotation (increases glute activity).
Centre the bar on the crease of your hips—you might have to experiment with the bench position to get this right.
Place your hands on the barbell just outside the diameter of the bar pad
Unrack the bar by extending your hips, ensuring that your core is tight, that your rib cage is depressed (as opposed to elevated), and that your chin is tucked (don't stare at the ceiling).
Lower the bar by stretching your glutes and then reverse the motion in mid-air by thrusting your hips as forcefully as you can.
Squeeze your glutes hard at the top

Incline Bench Smith Machine Hip Thrust

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.

Straight 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 on a diagonal until you fully contract your Glute. 
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 30 degree abduction

Approach a cable pulley machine and attach the rope handle or another similar attachment to the machine. Order one here if you need.
Lower the pulley apparatus to the lowest setting 

Pick the desired weight on the machine (remember to always start out light when learning a new movement)
Face away from the machine and grab the rope attachment with your palms facing each other in between your legs 

Take a few steps away from the machine so that the pulley begins to lift the weight off the rack. Ensure that you are far enough so that the weight lifted does not come back in contact with the weight stack

Assume a stance that is wider than shoulder-width with your feet straight, or pointed out no more than 15-30 degrees

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

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Awesome, your workouts are giving me my confidence back

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

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Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

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

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