Name: Playbook - Mackenzie Bishop - W3/D1 Glutes & Bi’s
Uploaded: 2023-04-05T04:03:13.348Z
Duration: 45 min
Description: W3/D1 Glutes & Bi’s

This workout is circuit style & it’s killer!!

Make sure you look through the movements and equipment beforehand so as to know what to have nearby so that your circuit is not interrupted!

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

This stretches our inner thighs. 

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

Adductor Stretch

- Go into tabletop position on mat
- Lift both knees off the mat and hover

- Modification would be to perform bird dog instead.
- Go into tabletop position on mat
- Leave knees and hands resting on mat
- Gently lift the left arm and stretch forward
- Simultaneously lift the right leg and kick/extend it backwards
- Alternate sides like so

Bear crawl

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Chest opener

Warm up & mobility

Stand by the abductor machine and bring your kettlebell and band over.

Just perform the squats and squat walks next to the abductor machine so you can repeat your circuit efficiently.

The glute burner will target various gluteus muscle groups on repeat, leaving you with long lasting results toward a stronger booty!

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

Glute Burner

Let’s work our arms with our full body!

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Begin with a dumbbell in each hand
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Begin by sitting on an incline bench with dumbbells at armpit/chest level
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest
- Have a spotter if going heavy

Dumbbell incline bench press

- 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

Arms on fire

- 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

Glute stretch

Quad Stretch

- In a standing lunge, with the opposite leg extended in front of your body, lean forward and stretch as much as needed
- Hinge forward at the hips bringing your chest down towards your extended leg
- Alternate legs after 30 seconds

Kneeling hamstring stretch

- Keeping your arms straight, roll your shoulders back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Roll shoulders in both directions for optimal stretch

W3/D1 Glutes & Bi’s

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