Name: Playbook - Brad and Jess Gouthro - Day 16: Melon Monday
Uploaded: 2024-02-20T22:22:34.060Z
Duration: 45 min
Description: Day 16: Melon Monday

Start with the warm up 

Complete 3 rounds of triset A 

3 rounds of superset B 

3 rounds of superset C 

Then finish with the Cool Down

Move those joints & flex those cheeks 🍑

- Stand on one foot
- hinge at the hip crease to touch your toes
- extend other leg behind you

Single Leg Toe Touch

- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- assume sprinters position at the bottom with chest low 
- alternate sides & do half reps PER SIDE

Sprinter lunge

Glute Bridge

Glute Activation Warm Up

Rear Leg Lifts, Goblet Squats, & Bulgarian Split squats

- position the Db between for feet & Hold it tight
- lower your hips onto the top edge of the bench and lay belly down with a secure grip
- lift the dumbbell up with your feet contracting your glutes as far as you can 
- keep knees at a 90 angle

Db rear leg lifts

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Stand 2 strides in front of the bench
- hold Db’s by your hips
- reach one foot back & place on bench with shoe laces down 
- bend front knee & hips to lower straight down 
- press through your heel of the standing leg to rise back up
- half the reps PER SIDE

Db bulgarian split squat

Melon Monday Triset A

- Place Db’s on the ground long ways between your feet
- make sure stance is with toes pointed out
- lean forward to grab the Db’s 
- lift with hips
- keep your back flat
- at the top press hips forward to flex glutes

Db Sumo Deadlift

- one foot on the bench
- step up & simultaneously lean forward & kick back 
- continue only on one side for half the reps then switch

Step Up & Kickback

Melon Monday Superset B

- start in a low narrow squat position 
- step back to form a lunge but without shifting your weight back, just lightly step back & return forward 
- stay on one side to complete half the reps then switch

Step back lunge

- lay on the ground with feet flat on floor close to your bum 
- load the Db on your pelvis
- press hips up and flex your butt
- lower hips back to the ground & repeat

Db Glute Bridge Hip Thrust

Melon Monday Superset C

Best massage & stretch moves for Booty Muscles

Sit on the foam roller & work it up & down the glutes.
Focus on tight or sore areas 
Breath and melt into it

Foam Roll Glutes (Left Side)

Massage the muscles of your right butt cheek 
Focus on knots & sore areas

Foam Roll Glutes (Right Side)

Roll up & Down the band along the side of your thigh

Foam Roll IT Band Massage (Left Side)

Foam Roll IT Band Massage (Right Side)

- lay flat on your back
- bend one knee & cross it over to stretch the glutes

Iron Twist Glute Stretch (Left Side)

- bend your left knee & twist towards the right

Iron Twist Glute Stretch (Right Side)

- In a plank position, lift one knee up under your chest 
- lower down to lay your weight on that front leg
- keep opposite leg extended long behind you

Pigeon Stretch (Left Side)

- lift knee up under chest & lay across it to stretch your glutes

Pigeon Stretch (Right Side)

- Sit with legs extended 
- cross your foot over with knee close to chest 
- twist towards it and hook elbow across knee to deepen the stretch 
- twist to look behind you

Seated Twist (Left Side)

Seated Twist (Right Side)

Cool Down Muscle Massage & Stretch

Day 16: Melon Monday

Anna

Day 1: Glute Activation Warm Up & Muscle Massage Cool Down

MichaelaKK

Love the new space for capturing notes! Super helpful

Monique

Day 2: Sweet Cheeks

Carla

Day 3: Stairs Booty Cardio (SBC)

Day 4: Tush Builder

Day 5: Bodyweight Booty Cardio (BBHC)

Day 6: Peaches

Day 7: Active Rest

Day 8: REST | Start Week 2

Day 9: Pump It

Day 10: Stairs Booty Cardio (SBC)

Day 11: Bootylicious

Day 12: Bench Booty Cardio (BBC)

Day 13: Boo-Tay

Day 14: Active Rest

Day 15: REST | Start Week 3

Day 17: Stairs Booty Cardio (SBC)

Day 18: Swole

Day 19: Bench Booty Cardio (BBC)

Day 20: Got Buns Hun

Day 21: Active Rest

Day 22: Bodyweight Booty HIIT Cardio (BBHC) | Start Week 4

Day 23: Pump It

Day 24: Swole

Day 25: REST

Day 26: Active Rest

The “stay low reverse lunges” really increase the time under tension and are a killer butt burner!!

Day 16: Melon Monday

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