Name: Playbook - Josh Hampton - GLUTES & CORE
Uploaded: 2024-04-22T19:52:56.255Z
Duration: 30 min
Description: GLUTES & CORE

Pulse Squats 4x15
Squat Jumps 4x15
Hop Squats 4x15

Squats 4x20
Split Squats 4x10ea. 

Plank Walk Ups 3x10
Push Ups 3x10
Toe Touches 3x20

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

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

Jump squats

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

4 Rounds

- 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

Air squats

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

GLUTES & CORE

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