Name: Playbook - Juli Bauer Roth - Glutes
Uploaded: 2024-04-27T16:18:40.550Z
Duration: 60 min
Description: Glutes

Time to build those bunnnnns! Hope you like this burner!!

Equipment needed:
✅ jump rope 
✅ barbell & plates
✅ rack 
✅ bench 
✅ cable machine 
✅ dumbbells
✅ glute band 

Warm-up:
2 rounds of:
1m jump rope
10 single leg deadlifts reaches
12 reverse step lunges 
10 90/90 hip stretch with extension 
10 single leg glute bridges, each side 

Workout:
3x16 back rack barbell reverse lunges, 8 each side 

12-10-8-8 barbell hip thrust with 2 pulses 

3x24 quadruped cable abductions, 12 each sude 

3 rounds of:
16 2x banded lateral walk
8 dumbbell single leg deadlifts (3s descent), each side
10 kickstand rotational single leg deadlifts, each side my

3 rounds of:
20 standing ankle banded abductions, each side
25 banded reverse frog pumps
15 banded donkey kicks, each side

Cool down:
2 rounds of:
1m IT foam roll, each side 
:30s kneeling hip flexor stretch, each side 
:30s pigeon stretch, each side
:30s quadruped adductor stretch, each side

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- Step one foot behind you and lower down until your back knee is close to the ground 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Reverse step lunges

90/90 hip stretch with hip extension

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges (R)

Single leg glute bridges (L)

Warm-up

8 REPS PER SIDE

- With your right foot straight in front of you, step back with your left foot and lunge down until your left knee touches the ground. In this position, your right knee should be directly over your left ankle.
- Next, drive upwards in a controlled fashion to the standing position.

Back rack Barbell reverse lunges

- Support upper back on a bench and the barbell across your hips
- Press barbell up until both knees are bent to 90 degrees 
- Once you reach the top, repeat with two small pulses
- Lower your glutes to the floor and press back up to starting

Barbell hip thrust + 2 pulses

12 REPS PER SIDE

- Set up in a kneeling position 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Quadruped Cable abductions

- Place a resistance band right above your knees and stand with your feet hip-width apart.
- Squat down into an athletic stance and take a step to the left. Hinge at the hips, leaning forward slightly 
- Take two small steps to the right, keeping tension in the band (1 rep) then repeat the other direction

2x lateral banded walk

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor slowly, taking 3 slow seconds 
- Lift back up engaging your glutes

Dumbbell single leg RDL (3sec Descent) - R

Dumbbell single leg RDL (3sec Descent) - L

- kickstand left foot onto the wall, holding onto a dumbbell with your left hand 
- keeping hips square, rotate shoulders to your right side, bringing your left dumbbell to your right knee 
- push hips back towards the wall as you hinge forward, feeling the movement in your outer right glute 
- hinge slowly to mid shin then squeeze your glute to stand without locking out your hips, just enough to come back to the starting position

Kickstand rotational single arm deadlifts (R)

Kickstand rotational single arm deadlifts (L)

Circuit

Standing Ankle Banded Abduction (R)

Standing Ankle Banded Abduction (L)

- On a flat bench, lie on your stomach with your hips at end of the bench and your legs hanging off the edge, with a band around your legs jusy above your knees 
- Hug the bench with your arms and flare your knees out to your sides so that you can put the soles of your feet together.
- Keeping the soles of your feet together, exhale as you lift your feet as high as you can.
Hold for a count of two.
Inhale as you slowly lower your feet back to the starting position.

Banded reverse frog pumps

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks (R)

Banded donkey kicks (L)

Banded Finisher

- Sit on the floor with legs extended in front of you.
- Using your arms, lift your body onto the foam roller in a side-lying position.
- Keeping your bottom leg straight and top knee bent, move your body in a back-and-forth motion.

IT band foam roll (R)

IT band foam roll (L)

Kneeling hip flexor stretch (R)

Kneeling hip flexor stretch (L)

Pigeon stretch (R)

Pigeon stretch (L)

Quadruped adductor stretch (R)

Quadruped adductor stretch (L)

Cool down

Glutes

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Glutes

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