Name: Playbook - Laura Cabrera - W2/D5 Glutes
Uploaded: 2024-01-17T19:38:48.298Z
Duration: 45 min
Description: W2/D5 Glutes

WARM UP GIANT SET:
- Plank Position Banded Glute Side to side 3 x 12ea
- Banded Kickbacks 3 x 12ea
- Sumo Squat with 2 Pulses 3 x 12

WORKOUT: 
- Cable Lateral Kick 4 x 12ea
- Cable Standing Kickbacks 4 x 12ea
- Kneeling Squat Banded & Weighted 3 x 15
- Smith Machine Squat 3 x 15
- Smith Machine Bulgarian 3 x 15ea
- Glute Bridge with Abduction 4 x 20

- Get into a hands elevated bear crawl position, a band placed above the ankles
- Walk your feet out and back in against the resistance of the band
- Alternating back and forth for time or reps

12 reps each side

Plank Position Banded Glute Side to Side

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

12 reps each leg

Banded Kickbacks

- Stand in a wide toed out stance 
- Hold a heavy weight between your legs in front of you
- Lower into a squat, lowering the weight to the ground
- Pulse 2x
- Stand up to full extension

Sumo Squat with 2 Pulses

WARM UP GIANT SET

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

Cable Lateral Kick

- Keep a slight bend at your knee
- Raise your leg back and up, engaging your glute as you raise your leg
- Work both sides

Cable Standing Kickbacks

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Squat - Close Stance

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Smith Machine Bulgarian

- 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

W2/D5 Glutes

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