Name: Playbook - Julia Mellor T - Week 1 - Day 4 (Glutes)
Uploaded: 2021-10-20T03:25:16.957Z
Duration: 45 min
Description: Week 1 - Day 4 (Glutes)

James

It’s day 4 and it’s glute day! 

These are booty focused exercises, so make sure you squeeze your glutes to keep them engaged.

Run at a pace that is comfortable to you, and that you can maintain for 20 minutes (a jogging pace). This will serve as your warm up. 

Do not exhaust your legs on this run because we are going to be working glutes afterwards. Take it easy!

Run for 20 minutes

This exercise engages your hamstrings, glutes, as well as your core. These muscles are hip extensors and strengthening them is important as they are used in many activities such as walking, running and jumping. 

Make sure to get comfortable with your balance first, as this exercise involves lifting one leg off of the ground behind you.

Do the reps on both legs!

Single leg deadlift

This is a great exercise that targets the glutes. Remember to squeeze your glutes at the top of your hip lift, as this will engage the gluteus maximus, gluteus medius, and gluteus minimus.

If you do not have a surface on which you can elevate your back, you can also do this exercise lying on the floor.

Remember to do the reps on both legs!

Single leg hip raise

Squeeze your glutes at the top of your kick to keep them engaged. 

This workout targets the glutes, however, it also works your core and shoulders since your body must remain stable while your leg lifts.

Do the reps on each leg!

Donkey kicks

This workout is great for building muscle in your outer thigh! You can lie down fully flat on your side, or use your elbow for support.

Lying side leg raises

During this circuit, keep in mind to squeeze your glutes and engage your core. Lift your hips as high as you can for both exercises.

Squeeze your glutes at the top of each hip thrust. Do 20 hip thrusts, and then hold at the top for 10 seconds.

Hip thrusts + 10 second hold

Keep your glutes engaged and squeezed during this exercise!

Marching glute bridge

Glute burner

Week 1 - Day 4 (Glutes)

Julia

Katarzyna

Week 1 - Day 1 (Legs)

I loved it you are such an amazing trainer ❤️

Jorja Botes

Loving your workouts so far! As a former dancer and runner (and a lover of sports) the exercises are right up my alley. My muscles are being worked in the same ways that they used to during dance rehearsals and track practices! I would love to see more videos and descriptions as to what muscles I should be thinking about and engaging during exercises. (As I know this is your first launch of your fitness journey and instructing.) Love love love your playbook!

Week 1 - Day 4 (Glutes)

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