Name: Playbook - Julia Mellor T - Week 2 - Day 4 (Glutes)
Uploaded: 2022-01-13T17:49:16.755Z
Duration: 40 min
Description: Week 2 - Day 4 (Glutes)

🥵 very good workout, something new to me 🔥

Kaja

- Squat into elbow to knee crunches
- Squat with four pulses
- Fire hydrants 
- Side kicks
- Marching glute bridge
- Glute bridge pulses
- Standing side kicks

- Complete a squat
- Right after, do two elbow to knee crunches (one on each leg)
- Make sure that the opposite elbow touches the knee

Squat into elbow to knee crunches

- Start by doing a squat
- At the bottom of your squat, complete four pulses
- Stand up and squeeze your glutes

Squat with 4 pulses

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Position yourself on your knees and hands
- Extend your leg out straight behind you
- Kick your leg to the side 
- Return to the start position

Side kicks

- Lie on your back with your knees bent and feet flat on the ground
- Squeeze your glutes and brace your abs to bridge up
- Holding a glute bridge, lift one foot up and bring your knee in toward your chest as if you are marching

Marching glute bridge

- Pulse the top of a glute bridge
- Squeeze your glutes at the top of each pulse

Glute bridge pulses

- Stand and optionally hold on to something for balance
- Kick your leg out to the side (as high as you can)
- Squeeze your glutes

Standing side kicks

Week 2 - Day 4 (Glutes)

Julia

James

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 2 - Day 4 (Glutes)

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