Name: Playbook - Janet Calderon - W3/D5: Glutes
Uploaded: 2024-01-02T12:08:54.272Z
Duration: 60 min
Description: W3/D5: Glutes

Sarah

Joanne Carrillo

Really enjoying how much this program is challenging me. Thank you 😊

Zujeiry

You need loop bands, dumbbells and a chair

Hook one end of the resistance band around one foot and the other behind knee

Begin on all fours, ensuring that your wrists are directly beneath your shoulders and your knees are under your hips. Keep your back straight, pelvis tucked in and core engaged.

Straighten your right leg directly behind you, propping itself on your toes. Your left leg remains where it is. 

Lift the right leg up as far as you can go, squeezing your glutes at the top position. Again, keep the leg straight and behind you.

Slowly bring it back down and repeat all the reps on one side before switching to the other.

Banded straight leg kickback

- 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

Start by standing with one foot on a step, one foot off the ground.
With a slight forward lean, Slowly lower the unaffected leg down off the side of the step. Lightly touch your heel to the floor.
Return to the original position.
Repeat until number of reps are completed.

Step downs *

Start on all fours with hands under shoulders, knees below hips.
Bend left leg to 90 degrees and place one weight behind left knee.
Squeeze left leg to hold weight in place and kick left leg up into the air, then bring knee under hips.

Donkey kicks

Superset 1 glutes 1

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 Chin tucked into your chest

Frog Pump

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.

Banded angled hip abduction*

Superset 2 glutes 1

W3/D5: Glutes

Julia

First workout since baby! I’m pumped 😜

Anais

Jackie

W1/D1: Leg Day 1

I loved the entire workout !! Excited about the next one !!!

Athenai “Arc”

W1/D2: Back and biceps

Tina Burgos

Stephanie Bailey

Adria

W1/D3: Glutes & Hamstrings

Kristen

So good! Am loving this all so far, thank you :)

Caroline

W1/D4: Shoulders

Nathalie

Week 1 done ✔️ hyper focused this time nutrition form and heavier weight.

Gloria

W1/D5: Glutes

W2/D1: Leg day

W2/D2: Back day

Patricia Ann

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

Increased my weights. Omgeeee I’m literally shaking 😩

W2/D5: Glutes

Increased weights today and 🥵 THANK YOU! Feeling 💪🏽

Shulie

W3/D1: Legs

Great for how I felt today (didn’t want to workout but did it and it didn’t nearly kill me like some of your other ones 😂)

Tonya

W3/D2: Back and biceps

Dumbbell hip thrust is now my #1most disliked workout. LORDT!!!!🥵🥵

W3/D3: Glutes & Hamstrings

Quicker than 60, and so effective 💪🏽

W3/D4: Shoulders

That leg workout was no joke! But I’m proud I finished!

W4/D1: Legs

I always feel great after one of your workouts!

Ive never stuck to a program this far! Loving it :)

W4/D2: Back & biceps

W4/D3: Glutes & hamstrings

Carrissa

W4/D4: Shoulders

W4/D5: Glutes

This workout was intense. Them Bulgarian squats 😖😖😖😖😖😖🔥🔥🔥🔥🍑🍑

W5/D1: Legs

Hard but took me less than 60 - a win! 😂

W5/D2: Back and biceps

W5/D3: Glutes & Hamstrings

W5/D4: Shoulders

Hard ASF but felt great. My bum is on fire from the heavier weights

W5/D5: Glutes

Although this workout is one of my most challenging ones, and the one that always kicks my a$$ it’s my favorite because I have to push myself.

W6/D1: Legs

I’m loving these at home workouts! Please please please create another at home program. 🔥

Diane

W6/D2: Back and biceps

W6/D3: Glutes and Hamstrings

W6/D4: Shoulders

Awesome! Finished ☑️ going to do it again and go heavier 🥳💪🏽

Great last workout of this plan. Can’t wait to start the next one 😁😁😁😁😁😁😁

Great last workout!! I want to thank you for this program.  Although really hard and challenging at times, it was great knowing that I was able to push myself with every workout. I have lost 14lbs by staying consistent with my food along with this program. I can see the change in my body and the muscle definition coming in. I am super grateful. Thank you once again!

W3/D5: Glutes

Community

More workouts from Janet Calderon