Name: Playbook - Legal Weight - Glutes!
Uploaded: 2024-04-26T13:26:58.958Z
Duration: 75 min
Description: Glutes!

It’s leg day!!!! We have a hip dominant workout today focusing on our glutes & hamstrings. Let’s GROW🍑

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. 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

Place a resistance band below your knees or above. (The lower the band is on your leg, the more challenging it may be) Hold onto something stable, push hips back (hinge) & bend knees slightly. Extend one leg back, squeezing your glute. Slow tempo & pause each rep

Glute Activation *kickback

Warm Up

The hamstring curls can be done seated or prone.

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Circuit 1

The hip thrust + kas is a drop set. 
8 full reps immediately into 8 partial reps.

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

This should be executed as a drop set. You will do your Bulgarian SS reps, keeping chest at an angle, and getting full ROM. Breaking parallel with the front leg. You will then go into a single leg RDL with the back leg still resting on the split squat pad. You can use the same weight or you can drop it to a lighter weight like I did in this demo. With the RDL, you will only have a slight bend in the knee, pushing your hips back further as you would in a standard RDL

Bulgarian SS into an RDL

Circuit 2

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

Reverse Hack Squat

Place bar onto your back & pull the bar down into your traps. Take a big step backwards, knee should touch the ground or at least 1-2” from it. Bring that leg back to the starting point & repeat.

Barbell Reverse Lunge

Circuit 3

Sit in machine, back flat against the pad & push knees out (abduction). Try to keep your feet relaxed, let them hang off the foot handles if needed.

Abductor Machine

Hold KB in a goblet. Place feet as wide apart as possible. Drop down to one side & stay low as you transition from side to side.

Kettlebell Cossack Squat

Circuit 4

Glutes!

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

Rosalyn

Ange

🔥💪🏼🔥 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.

Glutes!

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