Name: Playbook - Johanna Paine - 2/18 Glutes and Calves
Uploaded: 2023-02-25T06:12:08.518Z
Duration: 75 min
Description: 2/18 Glutes and Calves

My first of your workouts! Oh, the challenge! I'm here for it!

Amy Yeary

Today's workout focuses on glutes and calves

- Place Strap or loaded bar in hip crease (use a pad if needed)
- Stabilize your upper back on the bench
- Press through your heels and lift your hips. At the top of the movement your knee should be at a right angle and your back should be straight (do not hyperextend) 
- Lower to starting position and repeat

Modification: Glute bridge or hip thrust using a barbell or smith machine

Glute Drive

-Add weight plates for resistance or use bodyweight only. 
-Place your feet together and press the bottoms of your feet together so you form a triangle
-Adjust your body so you have an approximate 90 degree knee angle at the top of the movement
-Sit down and fasten the hip belt. The belt should rest comfortably across your hips. You may nee a pad
-Lean your upper back against the bench
-Drive upward with your glutes. Don't hyperextend your back at the top

Glute Drive Frog Pump

- Place feet higher on the platform with your knees hip width apart
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- DO NOT LOCK YOUR KNEES AT THE TOP

Leg press (glute focused)

- Place your toes at the bottom of the leg press platform 
- Point your toes and then let them back down, allowing your calf to stretch 
- DO NOT LOCK YOUR KNEES

Calf Raises on Leg Press Machine

Superset Leg Press (Glute focus) with Calf Raises

-Set-up a sturdy bench you can rest your shoulder blades on close enough so the Smith Machine bar can rest comfortably on your hips. 
-You may need to use a mat or a pad
-Load the barbell up with a challenging but doable amount of weight.
Lean back onto the bench so your upper back is resting on it. Your knees should be bent to 90 degrees, and your feet should be planted on the floor. 
-With the middle of the barbell resting on your hips, push your hips up while raising the bar until your thighs are parallel to the ground. It's important to squeeze your glutes at the lockout and keep your core engaged to avoid hyperextension

Smith Machine Hip Thrusts

-Set up in a smith machine with the bar on your traps in a split stance position
-Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip
-Drive through the glutes and extend the knee as you return to the starting position

Smith Machine Reverse Lunges Single Leg

- Stand with your feet shoulder width apart and knees slightly bent
- Hold a dumbbell in one hand
- Raise the opposite leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up, engaging your glutes

2/18 Glutes and Calves

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