Name: Playbook - Karina Elle - Glute workout
Uploaded: 2021-01-18T11:48:11.678Z
Duration: 20 min
Description: Glute workout

Sheri Michaels

Jagu

Catherine Aur

Thanks karina, great, quick and effective 😊

Sophie

Feeling good, everything burning. Good job 👍🏾

Serena

Marissa

Radi tu i cuti

My first time using the app. A summary of what equipment is needed before starting would be great and I didn’t realise the video wasn’t doing it in real time but eventually I got it 🤦🏽‍♀️

Michelle

Cheyenne

Alex Gibson

⭐️ Circuit 1
- Alt. Lateral lunge 3 x 20
- Crab walk 3 x 20
- Glute kickback 3 x 20

⭐️ Circuit 2
- Goblet squat 3 x 10
- Frog squat pulse 3 x 15
- Feet elevated hip trust 3 x 20

⭐️ Circuit 3
- Lateral Squat walk 3 x 20
- DB squat pulse 3 x 15
- Alt. Lunge jump 3 x 20

- Begin by standing with your feet shoulder-width apart.
- Step out to the right and shift your body weight over your right leg, squatting to a 90-degree angle at the right knee. sit down with your butt, keeping your back upright
- Alternate sides of each rep.

Alt lateral lunge

- Soft knee, hinging at the hip, lower torso till vertical to the floor, kicking the free leg behind, activate the posterior leg and return to standing

Lateral 4 point walk (legs)

Standing glute kickback

Circuit 1

- Drop into the base of the squat, brace the core and drive the elbows into the knees, pick the hips up and down performing a hindge motion

DB goblet squat

- Tuck the elbows on the side of the knees
- Lower the butt as low as possible and pause for 2 seconds before pushing the butt high and extending the legs

Frog squat pause

- Press through your heels raising your hips
- Squeeze your glutes at the top

Feet elevated hip trust to adb

Circuit 2

- Complete a side squat, but instead of stepping back to the center, continue moving in one direction
- Repeat the same number of steps on the other side

Lateral squat walk

- Settle in to the base of the squat pulsing the squat 3-4 inches at parellel

DB squat pulse

- Take a long step forward with your left foot, torso position is to stay vertical, bend at both knees until your rear knee reaches the floor
- Push through with both feet to explode off the ground

Glute workout

Community

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