Name: Playbook - Lucy Li - W5/D3 Glutes
Uploaded: 2026-03-02T23:29:26.993Z
Duration: 45 min
Description: W5/D3 Glutes

Optional equipment: booty band and long band

Perform all 6 exercises consecutively without taking any breaks inbetween each one

Take a 60 second break once all 6 exercises are completed

Perform circuit of 6 exercises for another 3 rounds, for a total of 4

- Place band around thighs
- Feet shoulder width apart and straight back
- Push hips back into a squat
- Come back up halfway and then lower hips back down
- Push body back up all the way

Banded 1 & 1/2 Squat

18 Reps Per Side

- Place band around thighs
- Bend knees slightly
- Straight back and take a step out to the side against the resistance of the band and repeat on other side

Banded Side-Steps

- Place band around thighs
- Support upper back on a bench
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded Hip Thrusts

15 Reps Per Leg

- Support upper back on a bench
- One knee bent to 90 degrees 
- Other leg placed one foot length further and heel on ground
- Lower your glutes to the floor and press back up to starting

B-Stance Hip Thrust

18 Reps Per Leg

- Straight back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Reverse Lunges

15 Reps Per Leg

- Get on all 4’s
- Place one end of long band under each palm
- Place foot in the other end
- Kick foot backward and upward
- Bring leg back in and repeat

Long Banded Quadruped Kickbacks

Glute Circuit

W5/D3 Glutes

Sweated my booty off with this one 💦 😉

Victoria

Mallory

Stephanie

W1/D1 Glutes

W1/D2 Back & Shoulders

Nicole

Awesome. I can feel it right where it’s supposed to be

Cherri

W1/D3 Glutes

W1/D4 Arms

W1/D5 Glutes

W2/D1 Glutes

W2/D2 Back & Shoulders

W2/D3 Glutes

W2/D4 Arms

Added weights to this one and I might be able to up it next week. Feeling good!

W5/D3 Glutes

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