Name: Playbook - Johanna Paine - 2/25 Glutes and Calves
Uploaded: 2023-02-25T06:12:23.978Z
Duration: 75 min
Description: 2/25 Glutes and Calves

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 with Band Above Knees

- Push through your heel raising your hips
- Keep your opposite leg lifted 
- Engage your glutes at the top 
- Lower back to starting position

Weighted Single Leg Glute Bridge

- 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

-Stand holding a dumbbell in each hand at your sides
-Step forward into a lunge
-Step back up to the starting position
-Repeat back and forth alternating legs

Dumbbell alternating lunges 2

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

Calf Raises on the Bear Machine

Calf Raises

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2/25 Glutes and Calves

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