Name: Playbook - Brad and Jess Gouthro - Day 18: Swole
Uploaded: 2024-02-20T22:22:34.066Z
Duration: 45 min
Description: Day 18: Swole

Monique

Start with the activation warm up 

Complete all sets of each exercise before moving on to the next

Do Only 3 sets on the 2 heavier exercises. Go as heavy as you can manage by the 3rd set. 

Do 4 sets each of the lighter exercises 

Finish with the Cool Down muscle massage

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

- Position yourself on your hands and knees, with a band looped around one heel & secured by hands
- Keeping your knee in a bent position, hips squared
- Kick your leg back and slightly up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete half the reps on one side first then repeat on the opposite side

Banded donkey kicks

- Stand with feet together 
- Hold the dumbbells in front of your legs
- Slide the Db’s down your legs, hinging at the hips, until you reach your shoe laces 
- keep your knees & back stiff 
- focus on stretching the hamstrings & creasing at the hips

Db Stiff Leg Deadlift

- loop a band around your thighs, just above the knees
- lower into a squat position 
- let knees cave in towards the midline then press knees apart against the resistance 
- maintain your flat back & focus on engaging the glutes

Banded Squat Abduction

- 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 in a split stance 
- lower down into a lunge position 
- jump to hop up 
- land back in the lunge 
- finish all reps on one side first then repeat on the other side 
- half the reps PER SIDE

Split Jump Lunges

- lay belly down on the floor or on a bench 
- loop the band around your ankles 
- extend legs straight out 
- pull the band apart and flex your glutes as much as possible 
- maintain constant tension on the band

Banded Prone Abduction

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 18: Swole

Anna

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

MichaelaKK

Love the new space for capturing notes! Super helpful

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 16: Melon Monday

Day 17: Stairs Booty Cardio (SBC)

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 18: Swole

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