Name: Playbook - Kaytlin Neil - Lower Body + Glute Focused (GYM)
Uploaded: 2024-01-16T01:10:45.874Z
Duration: 60 min
Description: Lower Body + Glute Focused (GYM)

-Start on all fours
-Tighten your core
-Keep your leg bent and raise your heel to the ceiling
-Flex your glute at the top without arching your back
-Return back down

Donkey Kicks

-Put a bar across your lap (put a yoga mat under the bar for some cushion if needed)
-Put your shoulders on the bench and raise your hips up, keeping your chin tucked
-Lower your hips back down without arching your back. Think hinge instead of a bend.

Barbell Glute Bridge

-Put one foot up on an elevated surface
-Hop the lead leg out, when your at the bottom of the exercise your leg should be at about 90 degrees (having the foot closer to the bench works more of the quads, and further away at 90 or a little past is more glutes)
-Try this a couple times without weights, once you get your balance, add weights
-10 reps each side

Bulgarian Split Squat

-Start with your feet outside of shoulder width apart
-Hold a dumbbell like a goblet
-Squat down and raise back up
-The weight will try to pull you forward so keep your chest upright

Sumo Goblet Squat

-Find a place where you can secure your feet into position
(You can also have a partner hold your ankles)
-Keep your body straight, and fall forward
-Try your hardest to control a the way down
-Push up at the bottom to get back up, while still keeping hamstrings under tension
-May want to put padding under knees

Nordic Hamstring Curl

-Hold a plank with your forearms on a yoga ball
-Push your shoulders away from your elbows so your shoulders aren’t “sinking”
-Make small circles with the ball while keeping your core extra tight
-10 circles each way

Ball Plank Circles

-Hold the yoga ball under your legs
-Really dig your heels into the ball
-Lift up your hips while you crunch your shoulder blades up 
-Control back down

Ball Reverse Crunch

*Modification: bend your arms and legs and/or keep your shoulders on the ground
-Hold a hollow hold position with the ball in your hands over your head
-Lift the ball up with your shoulder blades off the ground and lift up your legs
-Grab the ball with your legs and lower back down
-1 pass equals 1 rep

Ball Pass Throughs

Core Finisher

Lower Body + Glute Focused (GYM)

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 😋

Bailey Buzick

Lower Body + Sled (GYM)

Jessica

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

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Kalyn

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Kaitlin

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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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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😏

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Ashley

I love legs and this workout was PERFECT 💪🏼

Glute + Hamstrings 🍑

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

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