Name: Playbook - Kaytlin Neil - 🍑 Glute Workout + Abs (HOME)
Uploaded: 2024-01-16T01:10:45.657Z
Duration: 60 min
Description: 🍑 Glute Workout + Abs (HOME)

Jessica

Enjoyed these workouts! Heart rates up and I’m sweaty 🥵

Wow I like that one nice & sweaty but modified it!🥵👊🏼

It felt so good to get back into the swing of things. This workout was perfect — can’t wait for tomorrow!! 🤩

Bailey Buzick

-Stand on the sides of the treadmill
-Turn the treadmill speed up to a speed that is a comfortable walk for you (1.5-2.5)
-Lift your body up with your hands 
-Flip backwards and put your feet on the sides of the treadmill 
-While still holding your body weight up, step one foot onto the track at a time
-Walk five minutes
-Reverse the steps to get off

Backwards Walk

-On all fours, keep your knee bent and raise your foot up into the air
-Bring your foot around out to the side
-Then forward and back
-Thats one rep
-Then reverse the circle
-8 reps each leg

Hip CARs (Controlled Articular Rotations)

-Start standing with your arms overhead 
-bend over and touch your toes, keeping your legs straight
-bend your knees down into a squat, try to get your hamstring to touch your calf as much as possible here
-straighten your legs while still touching your toes 
-stand back up and repeat

Squat Stretch

-lay flat on your back with your arms to your sides and legs out 
-bring up one knee and drop it across your body while keeping your shoulders on the floor 
-repeat on the opposite leg

Laying Knee Twist

-Lay on your back 
-Raise your hips up into a glute bridge 
-Take small steps to walk your feet out, go as low as you can without letting your glutes touch the floor
-Walk your feet back up

Glute Bridge Walkout

Warm up

-Step your feet out wide, keep them facing forward
-Drop your hips down into a lunge 
*you don’t have to go as low as me in the video, go as low as you can!

Stationary Lateral Lunges

-Put a band 1-2 inches above your knees
-Get on all fours
-Kick your leg back
-Really squeeze at the top of the exercise to get your glutes activated

Banded Kickback

-10 forward 10 backward
-Put a band 1-2 inches above your knees
-Squat down and walk each foot out on a forward diagonal
-Repeat the same backward

Banded Monster Walk

Glute Circuit

-Place a dumbbell on your hips
*Add a yoga mat under the dumbbell if it’s uncomfortable 
-Raise your hips up while pressing your heels into the floor
-Control back down
-The reps go down each set, so add weight each set if you can still maintain good form!

Weighted Glute Bridge

-Keep a slight bend in your knees
-Hinge over at the hips, keeping the dumbbells next to your body as you lower
-Keep your back flat
-Go down until you feel a stretch in your hamstrings, then raise back up
-The reps go down each set, so add weight each set if you can still maintain good form!

Dumbbell RDL

*Try getting into the position with lighter dumbbells and if it’s too awkward/uncomfortable for you, hold a single dumbbell like a goblet
-Pop the dumbbells up to your shoulders, keeping your elbows high and aligned with your shoulders
-Squat down, making sure your heels stay on the floor
-Stand back up
*This is a drop set, so try to go up in weight as the reps go down each set!

Dumbbell Front Squat

-Lay on your back with your hands behind your head
-Tuck your ribs in and raise your shoulder blades off the floor
-Release back down
-Don’t pull on your head, let your abs do the work

Crunches

-Lay on the floor
-Cross one leg over the other
-Using your abs, crunch your elbow up to your knee, getting your shoulder blades off the ground
-Release back down

Right Elbow to Knee Crunch

-Lay on the floor
-Cross one leg over the other
-Using your abs, crunch your elbow up to your knee, getting your shoulder blades off the ground

Left Elbow to Knee Crunch

-Hold a dumbbell in a seated position 
-Lift your legs off the ground to make it harder
-Rotate your torso from left to right 
-10 reps each side, 20 total

Russian Twist

*Hold the plank as long as you can on your toes, then drop to your knees for the rest of the time, if needed*
-Get on your forearms and keep your core tight, so your spine is in a straight line from your head to your toes
-Don’t let your head drop when you get tired!

Plank Hold

5 Min Abs

Roll out each area 30-60 seconds until the area feels loose.

-Your Glutes are the name of the muscles in your bum
-Take your time slowly rolling this area
-For any really painful areas, hold that spot and take a couple deep breaths

Glute Roll Out

-Your hamstrings are on the back on your leg
-Take your time slowly rolling up and down, avoid going directly over the back of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Hamstring Roll Out

-Your IT Band is the side of your thigh, it can also be a really tight area 
-Take your time slowly rolling up and down it
-For any really painful areas, hold that spot and take a couple deep breaths

IT Band Roll Out

Glute Foam Roll

🍑 Glute Workout + Abs (HOME)

Cassandra

Holly!!!!! I love this one!!!! Thank you!!! 😁🤘🏽

Angelica Jackson

Quick and fun workout! Love that I was able to get a workout in while traveling 😋

Lower Body + Sled (GYM)

Kalyn

Lower Body + Core (HOME)

Lower Body + Abs (HOME)

Legs + Cardio Quickie (HOME)

Kaitlin

Legs + Core (HOME)

Leg Workout + Sprint (HOME)

Amazing how much just 5 minutes of abs can 🔥

Andrea

Loved it! I normally wouldn't put abs with glutes but it was a such a good switch up!

Melanie

🍑 Glute Workout + Abs (GYM)

I loved this workout except for when I completely ate it trying to jump, but other than that it was great! I swear I go to the busiest gym in my city.

Lower Body + Core (GYM)

lisa

Lower Body + Abs (GYM)

Great workout today!! I decided to tweak it though and did 30 minutes on the bike for cardio, which felt wonderful. Love legs 🦵🏼🦵🏼

Legs + Cardio Quickie (GYM)

I conquered my new fear of box jumps and did not fall today!! Nice quick leg workout, I loved it

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Tomi

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Lower Body + Burnout Finisher 🏃🏼‍♀️ (HOME)

Loved getting back into the gym. It felt great to sweat. I love how DIFFERENT each and every workout is. 💪🏼

Lower Body + Cardio Bursts (GYM)

I'm hoping that you meant reps instead of minutes for those calf raises... because that's what I did!

Ok still don't like legs but that wasn't bad😏

Lower Body + Cardio Bursts (HOME)

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Lower Body + Glute Focused (GYM)

Lower Body + Glute Focused (HOME)

Ashley

I love legs and this workout was PERFECT 💪🏼

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Loved this workout. All of my favorite movements and I pushed the weights, feelin’ good after that!!

🍑 Glute Workout + Abs (HOME)

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