Name: Playbook - Jordynn Mutchler - MONDAY | glutes/legs -gym
Uploaded: 2024-06-30T17:53:58.927Z
Duration: 60 min
Description: MONDAY | glutes/legs -gym

Walk outside or on treadmill for 5 minutes

Warm up: walking

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Alt. Forward lunge

Start with one foot on the ball, jump up in the air and switch feet on the ball and land in a deep squat. Use the foot on the ball to push yourself back up to jump to the other side

Bosu ball side to side jumps

Set 1

-In a wide stance sumo squat, point toes out and do a sumo squat 
-stand back up and do a calf raise on both legs at the same time then put your feet back down flat and repeat move

Sumo squat with calf raise

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat (bodyweight)

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Set 2

In the glute bridge position, drive heels into ground and keep hips up as you make small steps out and back up, try not to let your hips drop during this movement

Glute bridge walkouts

In a squat position, jump out into a wide stance squat, back into a normal stance squat and jump into a narrow squat, back to normal squat and back into wide. 

Repeat this move as a 3 step (1 rep)

3 jumps = 1 rep

Thigh burners 🔥

Set 3

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- keep knee bent at 90° and lift leg out to the side and back down 

Do all reps on one side before doing the same amount of reps on the other side

MONDAY | glutes/legs -gym

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