Name: Playbook - JOJA LIFE - Glutes
Uploaded: 2023-01-06T17:32:03.120Z
Duration: 25 min
Description: Glutes

- Sumo squats x 60 sec
- Single leg glute bridge x 60 sec total (30 sec each leg)
- Donkey kicks x 60 sec total (30 sec each leg)
- Kneeling straight leg rainbow x 60 sec (30 sec each leg)

- Stand with feet in a wide sumo stance
- 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

Bodyweight sumo squats

- Lie face up on the floor, with your knees bent and feet flat on the ground
- Keep your arms at your side with your palms down
- Raise and extend one leg up toward the ceiling
- Lift your hips off the ground until your knee, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your single leg bridged position for a couple of seconds before easing back down
- Complete desired reps then repeat on the opposite side

Single leg glute bridge

- Get down on all-fours, with your hands directly below your shoulders and knees directly below your hips
- Your back should be flat, your neck neutral
- Keeping your arms straight, core engaged, and knees bent 90 degrees, kick one leg up, pressing the sole of your foot up toward the ceiling
- Squeeze your glute as hard as you can at the top of the movement
- Reverse the move, lowering your leg to the starting position
- Complete desired reps then repeat on the opposite side

Donkey kicks

- Start from a kneeling position on all fours with knees about shoulder width apart and hands right below your shoulders
- Engage your core muscles to keep your back and spine in a neutral position, and torso tight
- Straighten one leg out to the side or at around a 45 degree angle, so the tips of your toes are touching the ground
- Keeping your core tight, lift your straight leg up and around in a rainbow arc behind you
- Try to keep your torso and abs tight the whole time, so only your leg moves
- Touch your toes on the other side behind you to complete the rainbow arc, then bring your foot back in a rainbow arc to the starting position

Kneeling straight leg rainbow

Circuit I

- Alternating forward lunges x 60 sec
- Fire Hydrants x 60 sec total (30 sec each side)
- Clamshells x 60 sec total (30 sec each side)
- Bear pose donkey kicks x 60 sec

- Stand tall, chest lifted and shoulders back 
- Take a large step forward, lowering your back knee until your front leg and back leg are both at nearly a 90-degree angle
- Then, push into your front heel and foot to raise back up to a standing position and repeat on the other side

Bodyweight alt forward lunges

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrants

- Lying on one side
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Lifting your knee away from the midline of your body                                                                                        
- Lower your knee back to starting position
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Clamshells

- Get down on all-fours, with your hands directly below your shoulders and knees directly below your hips
- Lift up onto your toes
- Your back should be flat, your neck neutral
- Keeping your arms straight, core engaged, and knees bent 90 degrees, kick one leg up, pressing the sole of your foot up toward the ceiling
- Squeeze your glute as hard as you can at the top of the movement
- Reverse the move, lowering your leg to the starting position
- Repeating on the opposite side

Bear pose donkey kicks

Circuit II

Glutes

Just a big "thank you" for this gift, for the way you make us feel and the inspiration you are for us ♡

Glutes

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