Name: Playbook - Juliana Brown - MONDAY - Glutes & Lower body + core (GYM)
Uploaded: 2023-11-18T04:58:32.461Z
Duration: 60 min
Description: MONDAY - Glutes & Lower body + core (GYM)

Hannah Henry

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with a band around your knees
- Step back into a reverse lunch and pulse twice, repeat on opposite side

Banded Reverse Lunge 2 Pump

- Holding onto a dumbbell in a front rack position
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Come back to starting positron and do the same on the opposite leg

Alternating Dumbbell Curtsy lunge

- Lay on your side with knees bent
- Keeping your feet together, lift your knee open and lower back down

Banded Clam Shell (Both Sides)

- Position yourself on your hands and knees
- Keeping your knee in a bent position with a band around your knees
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Reps are total fir both sides

Banded Fire hydrants

Circuit 1

- Start with the band just above your knees
- Slightly bend your knees and bring your chest forward
- Step to the right and then left
- Engage your glutes

Banded Side Steps

Banded air squats

Circuit 2

- Start in a “star” position on the ground, let’s and arms spread our
- Take your right arm and left leg and bring them together in the center, balancing with your opposite arm, repeat on the other side

Alternating Star V-ups

- Start in a straddle position
- with a dumbbell overhead come up interested in a position
- Return back to starting position and repeat for reps

Wide leg overhead DB sit ups

Row your boats

Ab finisher

MONDAY - Glutes & Lower body + core (GYM)

It was awesome! Thank you for such fantastic workouts/burners! 💪

Tuesday Upper Body + Core (Gym)

Monday (GYM) Lower Body + core

TUESDAY - Lower Body + Core (GYM)

Almost died when I saw the sit-ups but made it! Great one 💪

MONDAY - Lower Body & Core

Jessica

What a work out! Me knees are burnin 😅

Erin

I just did this one in place of day 6 and I'll do that one tomorrow! #EarlyHockeyMornings

Jess Perry

MONDAY - Lower body

Rest in piece my shoulders 😅 great workout though!!

TUESDAY - Upper Body Push

There is a dog in there! A thousand stars!

WEDNESDAY - Full Body

After taking a break for some cardio and treadmill routines, these are great to jump back into. Thanks for kicking butt as usual!

Derek

Aliyah Korovnik

THURSDAY - Lower Body

FRIDAY - Upper Body Pull

MONDAY - Upper Body/ 
Push

WEDNESDAY - Full Body + core

TUESDAY Lower Body

MONDAY - Lower Body

Just what I needed today! Love the core after!

That second batch of Dumbbell Sumo planks was a dirty trick🧐 lol it was a great one 🔥

MONDAY - Glutes & Lower body + core (GYM)

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