Name: Playbook - Laura Cabrera - Day 3 - Glutes
Uploaded: 2024-01-17T19:28:04.238Z
Duration: 45 min
Description: Day 3 - Glutes

Day 3: Glutes

- Open and Close Squat 4 x 12ea
- Sumo Landmine Squat 4 x 12
- Cable Kickbacks 3 x 15ea
- Side to Side Lunge with DB 3 x 15ea
- Swiss Ball Glute Bridge 3 x 15

- Stand next to the cable machine with your outside leg attached to the cable 
- Sit your hips back and down into a squatted position
- Complete alternating wide and narrow squats by stepping your foot out and back in
- Stay low throughout the combo, keeping consistent time under tension
- Complete desired reps then repeat on the opposite side 

(1 wide + 1 narrow squat equals 1 rep)
12 reps each leg

Cable Open & Close Squats

- Hold the end of the landing bar forward off the hips
- Stand in a wide toed out stance
- Sit your hips back and down to parallel
- Extend your legs until full extension

Sumo Landmine Squat

- With your legs slightly bend kick back
- Don't rotate your hips
- Engage your glutes as you raise

15 reps each leg

45 Degree Glute Kickbacks

- Begin with your feet in wide stance, and toes slightly turned out
- Sit back and down into a squat
- Staying low, shift your weight into a side lunge from one side to the other
- Alternating back and forth for time or reps

15 reps each side

Side to Side Lunge with DB

- Lying on your back with legs straight and heels on top of swiss ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Swiss Ball Glute Bridge

Day 3 - Glutes

Ines

Day 1 - Legs

Amazing WOD💪🏼☀️ Thanks coach!!!

Alessa

Laura Cabrera

Day 2 - Back & Biceps

Super nice!!! I felt powerful after this WOD 🤍

Day 3 - Glutes

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