Name: Playbook - Mackenzie Bishop - W2/D1 Peachy Tabata Glutes
Uploaded: 2023-03-23T02:32:20.407Z
Duration: 30 min
Description: W2/D1 Peachy Tabata Glutes

Glutes on fire!

We’re working multiple angles of the glutes today so as to not miss any aspect of them!

- Find bench or box to rest hands on so body is at an angle rather than a plank position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Move slowly; time under tension builds muscle and creates progress

Modified push ups

- Bring your elbows down to the ground 
- Keep your core engaged while knees are resting on the floor the entire time
- Try not to move your hips back and forth 
- Extend one arm then the other into a push up, then go back down, alternate & repeat

Commandos

- Stand with your feet shoulder width apart 
- Bring your hands towards the ceiling/sky 
- Hinge forward at your hips until your upper body is parallel with the floor (only go as low as you can depending on your pregnancy. This movement is for the 1st trimester only)
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

- Sit on the floor and spread your legs out straight as wide as you can
- Walk your hands forward as much as needed to get a stretch in the inner thighs & groin

Adductor Stretch

- Perform 30 seconds on one side, rest, then perform 30 seconds on the other side
- Place your feet hip-width apart, hold dumbbells at chest height
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90-degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Bodyweight Lateral lunge

Warm up

- Start by lying on your side on a mat
- Lift your top leg and turn the toe inward
- Use your heel to pulse up and diagonally backwards & pulse
- You should feel this targeting the top of that glute 
- Repeat set amount of reps for each leg

Side lying leg lifts

- Stand with your feet close
- Step back into a reverse lunge 
- Step back into starting position and drive knee of leg that stepped back up and towards your chest
- Stand back up to the starting position
- Alternate sides

NOTE: if dealing with pelvic pain, perform close stance squats instead where feet are almost touching and you’re simply doing bodyweight squats, don’t split the legs if your pelvis is hurting.

Bodyweight reverse lunges

Rainbow glute kicks

- 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

- Begin standing with your left foot planted and knee slightly bent and a wall to your right
- Use a yoga ball if you have one, otherwise push against the wall with your leg (or other object)
- The idea is to press and hold tension going away from the body, with the bent leg.
- If doing this standing is too awkward, modify by doing low squat steps side to side

Abductor leg presses

This stretches our inner thighs. 

Press upper body only as far forward as is comfortable while pregnant.

- Sit on floor and bring soles of feet together 
- Bring knees down as far as you can
- You should feel a stretch in the groin and inner thighs
- Keep your torso tall with hands pressed behind you against the floor
- Option to walk hands to the front of your body and lower as desired

Butterfly Stretch

- In a forward lunge, rest your back knee on the ground
- Keep your upper body upright if you want more of a hip flexor stretch
- Lean upper body forward if you want more of an inner thigh stretch
- Stretch for 30 seconds per leg

Hip flexor stretch

- Sit on the floor and cross your legs 
- Bring your left hand to your right thigh
- Bring your right arm over your head towards your left side and lean as far as needed to perform a stretch 
- Repeat for 30 seconds per side

Lat Oblique Stretch

- Use one to balance on the wall
- Use the left hand to grab the left foot & pull it upwards toward the butt
- Pull as much as desired to get a stretch 
- Stretch for 30 seconds each side

W2/D1 Peachy Tabata Glutes

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