Name: Playbook - Libby Petrucci - W3/D2: Glutes and Hammies
Uploaded: 2024-01-08T19:14:34.750Z
Duration: 41 min
Description: W3/D2: Glutes and Hammies

Lower Body - Glutes

Add the weight! Take the pauses. Don’t rush through these movements. This will make all the difference

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk (ankles)

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- Feet a little wider than hips
- Squat keeping your chest up, sing more into your heels
- At the top of your squat reach up keeping your core engaged

Squat Reach

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

Lower Body Warm Up

Ankle weight combo! For this set you have 6 rounds. You’re going to do all movements on the right leg then all the movements on the left. Then repeat!
3 times per side

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Raise your leg engaging your glute
Press bottom of foot up to ceiling 
- Keep your hips squared

Weighted donkey kicks

- Bring your heel towards your glute
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
- keep knee even with hips

hamstring leg curl

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow

Booty Warm- Up

3 rounds through this. Go for minimal rest between movements but a full minute between rounds.

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

heels elevated weighted narrow stance goblet squat

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step into a lateral lunge
- back to starting position 
- With the same leg, take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Complete desired reps then repeat on the opposite side
- forward, side and back is 1 rep
- 8 reps per side

3D Lunges

Superset 1

Minimal rest between exercises - but make sure you take that rest between rounds.

- Sit against a wall with your legs and hips bent at 90 degrees
- extend one leg at a time

Wall sit + leg extension

Start standing with right leg in front 
You’re going to kick up to tap your left leg to the wall while repeatedly kicking off of your right leg

Handstand Kickups - Right

Start with your left leg in front
Kick your right leg up to tap it to wall with your left leg

Handstand kick up - left

Superset 2

- Stand in a split stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- Start the exercise your back foot on top of and elevated surface 
- Come down push hips back slightly 
- Come down until both legs are at about 90 degrees 
- Push through your front leg to come up

Bulgarian RDL

Circuit 3

W3/D2: Glutes and Hammies

Love feeling the burn on the finishers!!!

Serena

Amber

Abbey Trella

W1/D1: Upper Body + Core

Felt it! Happy to have a guide - thank you!

GREAT! Wore me out!😅😅 legs are feeling like jello😅

Carly

So easy to switch from gym workouts to home workouts— you’ve made it a piece of cake!

Caitlin

W1/D2: Lower Body

I feel like I did something good for myself! I’m gonna feel that in my tummy tomorrow, which is great!

It’s going to be a tough road back. 3 rounds. I don’t quite understand how the timers work… is there a way to make it automatic instead of progressing it myself?

Kara

W1/D3: Full Body HIIT + Core

CHALLENGING! But in the best way! Love how easy it is to watch the videos!

W1/D4: Upper Body 💪🏼

W1/D5: Lower Body and Core

Your workouts are amazing! I go the gym workouts in the morning then I do some of the at home in the afternoon. Sometimes I adjust to what I can do.

Elise

Libby

W2/D1: UPPER BODY + Core

W2/D2: Lower Body

Obsessed with this workout and this series! I’ve been so excited to wake up and workout 💪🏼💪🏼💪🏼

Marta

W2/D3: High Intensity and Core

W2/D4: UPPER BODY LOCK IN - Push

My legs are shaky but my spirits are high 😎💪🏼 this is a great one!!

W2/D5: Lower Body + Core

W3/D1: upper Body + Core Galore

W3/ D3 INTERVALS and Core!

W3/D4 - Upper Body Flex

W3/D5: Booty, Legs and Core

W4/D1: Upper Body + Abs

W4/D2: Lower Body Zonin

W4/D3: HIIT + Core

W4/D4: UPPER BODY

Wow!! Couldn’t even do it all. I’m very out of shape.🥴 Will do this again soon and hopefully get better each time! Thank you!

W3/D2: Glutes and Hammies

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