Name: Playbook - Laura Cabrera - W1/D3 Glutes
Uploaded: 2024-02-02T14:21:28.106Z
Duration: 45 min
Description: W1/D3 Glutes

I really enjoy your workouts. Can you list the bands your using both leg and long bands , I’d love to take this to the next level. Thank you so much 😊

Michelle Bravo

Warm Up Giant Set
- Jumping Lunge 3 x 12ea 
- Jump Squat 3 x 12 
- Monster Walk 3 x 12ea

WORKOUT:
Superset:
- Banded Lateral Kick 4 x 15ea
- Banded Kickbacks 4 x 15ea

Giant Set:
- Banded Reverse Lunge 4 x 15ea
- Dumbbell Glute Bridge 4 x 15
- Banded Glute Bridge with abduction 4 x 15

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up
- Alternating back and forth for time or reps

12 reps each leg

Jumping Lunges

Jump Squat Floor Touch

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

12 steps each leg

Banded Monster Walk

Warm Up Giant Set

- Lay on your back, hands at your sides 
- Raise your legs off the ground
- Lower them, stopping just short of them resting

15 reps each side

Banded Lateral Kicks

- Raise your leg 
- Engage your glutes as you raise your legs

15 reps each leg

Banded Kickbacks

Superset

- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

15 reps each leg

Banded Reverse Lunge - Long Loop

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Lower with a slow controlled motion

Dumbbell Glute Bridge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

W1/D3 Glutes

Community

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