Name: Playbook - Legal Weight - Glute Day!
Uploaded: 2024-03-11T13:36:44.777Z
Duration: 75 min
Description: Glute Day!

Rosalyn

We have a hip dominant, lower body workout today targeting our Glutes & Hamstrings. 
Slow tempo for all reps. Don’t rush through your sets 💪🏽
Let’s Work!

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Lower body prep. As you take a few steps, pull knee all the way to your chest

Walking Knee Drives

Lower body prep. Take a step in one direction, shift weight all the way to that side bending that knee while the other leg stays straight. Rock from left to right then swing the trailing leg around and repeat

Lateral Walks

Warm up

Squat down to position your hands onto the bar. Drop hips, retract shoulder blades & keep back flat. Keep chest up.

Hex Bar Deadlift

Hold Landmine by chest using both hands. Lunge back, crossbody with the leg that’s closest to the Landmine then into a high knee drive

Landmine Curtsy Lunge

Circuit 1

The hip thrust & kas thrust is to be done back to back with little to no rest in between.
10 full reps into 10 kas (partials)
This will be 4 rounds/sets total.

The Bulgarian SS is also meant to be done back to back. 
10 reps with (2) dumbbells then immediately do 10 bodyweight all on the same leg before switching.
The Bulgarian SS will be 3 rounds/sets only. (You’re welcome 😉)

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Kas hip thrust means partial reps. Drop hip down half way and come up to full hip extension. Keep the tempo slow for mind + muscle connection

Kas Hip Thrust

Set up a box, bench or split squat pad about knee height. Place one foot behind you resting on the pad. Drop down into a split squat. Front leg should be around 90° knee flexion. Make sure to drop back knee down for full range of motion. Keep chest at a 45° angle.

Dumbbell Bulgarian Split Squats

Place foot on a box, bench or split squat pad. Front foot should be close to a 90° angle. Drop back knee down getting full ROM & stand all the way back up.

Bodyweight Bulgarian Split Squat

Circuit 2

Face machine, shoulders under pads. Push hips back as you descend.

Reverse Hack Squat

Grab a dumbbell in one hand. The side with the dumbbell, that leg should be fairly straight, just a slight bend in the knee. You may do a kickstand stance OR use something stable for support like I’m doing in this demo. As you descend with the DB, bend the knee slightly, while kicking the supported leg up.

Single Leg Dumbbell RDL

Circuit 3

Glute Day!

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Glute Day!

Community

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