Name: Playbook - Jonah Downey - Bodyweight: Sweaty Glute Pump
Uploaded: 2023-04-30T17:24:59.483Z
Duration: 20 min
Description: Bodyweight: Sweaty Glute Pump

Tommy Cayo

Tracy

Shannon

- Jumping Jacks 
- Standing Leg Kickback (each side)
- Jumping Jack Leg Kickbacks 
- Squat Pulses 
- Jumping Jacks 
- Standing Lateral Leg Raise (each side)
- Jumping Jack Lateral Leg Raises
- Squat Jumps 
- Fire Hydrant Donkey Kicks x (each side)
- SL Glute Bridge With Pause (each side)
- ALT Reverse Lunge Pulses 
- Duck Walks 
- Glute Bridge Marches 
- Kneeling Hip Thrusts 
- Squat Get Ups 
- Invisible Kettle Bell Swings 
- Glute Bridge Hold

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks

Standing Leg Kickbacks

Jumping Jack Leg Kickbacks

Squat Pulses

Standing Lateral Leg Raises

Jumping Jack Lateral Leg Raises

Continuous Squat Jumps

Donkey Kick Fire Hydrants

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

SL Glute Bridges

Alt Reverse Lunge Pulses

Duck Walks

- Begin lying with knees bent 
- Lift your hips off the ground
- Bring one knee towards your chest, lower down and repeat with the opposite leg

Glute bridge marches

Kneeling Hip Thrust

Squat Get Ups

Invisible Kettle Bell Swings

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes

Glute bridge hold

Sweaty Glute Pump

Bodyweight: Sweaty Glute Pump

Great work out I never work on my legs 😅, I thank you!

Duuuude, this exercise was intense! I enjoyed every bit of it. I’m excited to push myself again tomorrow.

Marquis

Dumbbell: Lower Body Burn

Great glute set, those quad leg raise holds at the end were the icing on the cake 🎂

Bodyweight: Knee Friendly Glutes

There's some timing issues with this one, says it goes for 5 mins but there's 7 exercises each at 1 min 30 secs when you include all three rounds. The last four exercises say 30 secs but the timer is set for 30 mins

Bodyweight: Glute Bridge Burnout

Bodyweight: Side Booty Burner

Wow, that legit kicked my arse #glutesonfire

Bodyweight: Sweaty Glute Pump

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