Name: Playbook - Laura Cabrera - W1/D3 Glutes
Uploaded: 2024-01-17T19:38:48.272Z
Duration: 45 min
Description: W1/D3 Glutes

WARM UP GIANT SET:
- SL Glute Bridge 3 x 12ea
- Lunge to Kickback 3 x 12ea
- Banded Squat 3 x 12

WORKOUT:
- Squat with Heel Elevated 4 x 12ea
- Kneeling Squat Banded & Weighted 4 x 12
- Cable Lateral Kick 3 x 15ea
- Cable Kickbacks 3 x 15ea
- Cable Deadlift into Squat 3 x 15

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Work both sides

12 reps each side

Single Leg Glute Bridge

- Stand in a split stance position, with your front foot elevated 
- Lower your back knee down toward the floor until both knees are bent to 90 degrees
- Extend both legs, returning to the starting position
- Kick your back leg behind you, engaging your glutes
- Work both sides

12 reps each side

Lunge to Kickback

- Place the short band above your knees 
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat - Short Band

WARM UP GIANT SET

- Hold the dumbbell at chest height, feet wide and toed out
- Push your hips back and keep your chest up as you come down 
- Reach parallel and hold
- Raise up onto each calf, one at a time, back and forth for time or reps

12 reps each side

Squat with Heel Elevated

- Anchor a band behind you and place the opposite end around the hips and hold a weight at the upper back
- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Kneeling Squat Banded & Weighted

- Keep a slight bend at the knee
- Raise your leg laterally 
- Don't rotate your hips

12 reps each side

Cable Lateral Kick

- Keep a slight bend at your knee
- Raise your leg engaging your glute as you raise your leg
- Hold on to the bench for balance

15 reps each side

Cable Kickbacks

- Hold the cable bar forward off the body
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Sit your hips back and down into a squat
- Drive your hips forward and use your hamstrings to power back to standing

W1/D3 Glutes

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