Name: Playbook - Janet Calderon - W4/D5: Glutes
Uploaded: 2024-01-02T12:08:53.761Z
Duration: 60 min
Description: W4/D5: Glutes

Pre thanksgiving pump. Post hourglass challenge

Bibi

Alexis

"- Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement.
- With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
- Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension.
- Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction."

Lateral Band Walks

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

This is a pyramid set.  Make these heavy!

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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

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 2.0 - 2

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

On a flat bench, lie on your stomach with your hips at end of the bench and your legs hanging off the edge.
Hug the bench with your arms and flare your knees out to your sides so that you can put the soles of your feet together.
Execution: 
Keeping the soles of your feet together, exhale as you lift your feet as high as you can.
Hold for a count of two.
Inhale as you slowly lower your feet back to the starting position.
Repeat for the prescribed number of repetitions.

Banded reverse frog hyperextensions

Superset 2 glutes 2.0 - 2

W4/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!

Lara

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

W1/D5: Glutes

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

W4/D5: Glutes

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