Name: Playbook - Lina Lux - W2/D4 Glute Day (No Equipment)
Uploaded: 2021-12-10T16:34:53.317Z
Duration: 35 min
Description: W2/D4 Glute Day (No Equipment)

Bend your knees slightly while keep your back straight and your hips pushed out. 

When executing the backward movement, extend your leg fully while contracting your glute muscles.

Backward Toe Taps

Stand with your feet wider than shoulder width.

Your toes should be slightly turned outwards.

Make sure your knee doesn’t go over your toes as you squat.

Put the weight on your heel slightly as you push yourself back up.

Cossack Squat (LL)

Cossack Squat (RL)

Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.

Make sure your back isn’t sagging and your glute is doing the work.

Count the double kick as one rep.

Double Donkey Kicks (LL)

Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.

Make sure your back isn’t sagging and your glute is doing the work.

Double Donkey Kicks (RL)

Don’t let your knees go over your toes at the squat. 

Squeeze your glute muscles as you stand back up but don’t push out your hips.

Double Pulse Squats

W2/D4 Glute Day (No Equipment)

henrietta egans 

Irene

Marlen

W1/D1 Booty Workout

Jolanta

W1/D2 Sweat Session (No Equipment)

W1/D3 Side Booty Workout

W1/D5 Glute Day (No Equipment)

Jouhara

W1/D6 Abs

W2/D1 Leg Day

W2/D2 Full Body

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W2/D6 Upper Glutes

W3/D1 Leg Day

W3/D2 Sweat Session

W3/D3 Core Work

I’m halfway through the glute guide and I can already see such a big difference! Can’t wait to see the full result! Thank you so much!

W2/D4 Glute Day (No Equipment)

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