Name: Playbook - Karina Elle - W2/D5 Glute blaster
Uploaded: 2021-01-18T11:44:58.425Z
Duration: 30 min
Description: W2/D5 Glute blaster

Hard on the hips but overall good workout!

Frances Vest

Rubab 

Just the right amount of work for someone who has time limits and limited equipment

Margo

DAILYN

Even after a night shift in the ER I’ve been able to keep up with this program. Loving it so much so far!!!

Alexandra

⭐️ 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

Alt. lunge jump

Circuit 3

W2/D5 Glute blaster

So good for body and mind, felt stronger in every way

Summer

Erika Vecchiatti

The sound didn’t work and I was a little confused on going through each round it took me a while to figure it out. 
Also to maybe have modified options

Joshlyn

W1/D1 Full body

Great!  Just what I'm.needing to get back onto my routine.

Vanessa

Kloey

Haaaard !! But goooood!! My legs are shaking so baaaad !! Love it !!! 💪🏻💪🏻

Selyan

W1/D2 Legs

Josie

W1/D3 Full body HIIT

Good but I didn’t understand what I’m trying to do with the tricep pulse. The description was for the wrong movement.

Cata

W1/D4 Upper body

Margaret

Lauren

Cecilia

W1/D5 Glute blaster

W2/D1 Full body

W2/D2 Legs

Katrina

Don't repeat the same exercise on two consecutive days, the same muscles get a bit too sore

W2/D5 Glute blaster

Community

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