Name: Playbook - Julia Mellor T - Week 1 - Day 4 (Glutes)
Uploaded: 2021-10-02T15:41:09.680Z
Duration: 45 min
Description: Week 1 - Day 4 (Glutes)

- Front to back steps 
- Hold 3s to squat (1s) and pop up
- Drop into squat (1s) and stand up for 3s
- Squat into lunges 
- Curtsy lunges 

Donkey kick variations circuit: 
- Straight leg kicks up and down
- Flexed foot taps 
- Around the world 
- Curl in & kick out
- Bent leg kicks and then straight at the top
- Look back at it

A resistance band works great with this motion, so use it if you have it! Keep your step at a 45° angle forwards & backwards. Keep your knees band to engage the glutes and the legs.￼￼￼

Front to back steps

Throughout this circuit, focus on pushing through your heels to activate the glutes!

- Lower into a squat position while holding a dumbbell for 3 seconds
- Hold for 1 second at the bottom of your squat￼
￼- Pop back up into a standing position and squeeze your glutes￼

Lower into squat & pop up

- ￼Drop quickly into a squat
- Hold the bottom of your squat for one second
- ￼Slowly stand up (this should take 3 seconds)

Squat then slow to stand

Squats: glute focused!

- Start off by squatting while holding a dumbbell
- Pick one foot up off of the ground and do a lunge
- Repeat lunge with next foot
- Repeat

Squat into lunge

- Holding two dumbbells
- Step back and across in to a curtsy lunge
- Step back to the starting position

Dumbell curtsy lunge

Do the RIGHT LEG first, and then the left leg. Remember to keep your core engaged throughout this circuit!

Straight leg kicks up & down

- Extend your leg parallel to the ground
- Flex your foot
- Tap your leg (small pulses)

Flexed foot taps

- Pretend you are making a rainbow shape
- Your leg goes 45 degrees to each side

Around the world

- Round your back and bend your leg into your chest
- Kick your leg out and straighten it
- Squeeze your glutes while kicking your leg out

Curl in and kick out

- Get on your forearms
- Bend your leg and extend it up to the ceiling
- At the top of your extension, straighten your leg for one second 
- Bend your leg to come down into the starting position

Bent leg kick, straighten at the top

- One arm starts on the forearm, and one on the palm (elbow bent)
- Bring your knee to your elbow and then kick your leg out diagonally
- Repeat￼

Look back at it

Donkey kick variations

Week 1 - Day 4 (Glutes)

AMAZING!!!! my legs are sore but the pump is 🤩🤩

Jorja Botes

Exactly what I needed. 
I’m waiting for more 🥰

Kaja

Week 1 - Day 1 (Legs)

I feel super uncomfortable in the gym and this made me feel like I actually knew what I was doing 😅

Jenny

Love it:)) 
But my arms are falling off.. 😂

Week 1 - Day 4 (Glutes)

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