Name: Playbook - Juli Bauer Roth - Glutes
Uploaded: 2024-04-27T16:18:40.249Z
Duration: 39 min
Description: Glutes

I love this one, I hope you do too! Enjoy!

2 rounds of:
25 Jumping Jacks
10 Forward Leg Swings, each side
12 Reverse Step Lunges
10 90/90 Hip Stretch
15 Glute Bridge

Workout:
3x16 Deficit Barbell Reverse Lunges, 8 each side

4 rounds of:
12 Quadruped Cable Abductions, each side
20 Weighted 45-degree glute bias back extensions

3 rounds of:
10 Dumbbell RDL
10 Kickstand Rotational Single Arm Deadlifts, each side

Cool down:
2 rounds of:
:30s Wide Leg Stretch
:30s Downward Dog with Pedal
:30s Pigeon Stretch, each side
:30s Quadruped Adductor Stretch, each side

- 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 straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings R

Forward leg swings L

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Warm-up

8 REPS PER SIDE

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Deficit barbell reverse lunges

- 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 R

Quadruped Cable abductions L

- on a back extension machine, place your feet slightly toed out
- round back, tucking chin to chest. Hold onto weight 
- as you lift your back, keeping it round, press your hips into the pads on the back extension machine, engaging your glutes with every rep

Weighted 45-degree glute bias back extensions

Circuit 1

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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 2

Wide leg stretch with reaches

Downward Dog with Foot Pedal

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!

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