Name: Playbook - Karina Elle - W4/D5 Glute blaster
Uploaded: 2021-01-18T11:47:12.417Z
Duration: 30 min
Description: W4/D5 Glute blaster

DAILYN

Krishna

⭐️ 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

W4/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

Frances Vest

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

Rubab 

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

Alla

W2/D3 Full body HIIT

W2/D4 Upper body

Hard on the hips but overall good workout!

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

W4/D5 Glute blaster

Community

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