Name: Playbook - Madi Ditler - W1/D1 Glutes & Core
Uploaded: 2023-10-06T02:46:42.240Z
Duration: 50 min
Description: W1/D1 Glutes & Core

Jenny

Amazing! I haven’t had a solid workout plan like this in the gym in a while!

Madison

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell RDL

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrust

- Begin by standing both feet elevated on the plate
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Deficit Reverse Lunge

- Start in the prone position, holding a weight for added resistance
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the top and bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Glute Bias Hyperextensions

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Low plank knee to elbows

W1/D1 Glutes & Core

Gracie Hogg

Call me muscle mami after this workout cus sheeeesh 😮‍💨💪🏼

Aure

W1/D2 Full Upper Body

W1/D3 Glutes & Quads

W1/D4 Back + Biceps + Core

Amazing!! My shoulders and triceps are looking defined 🥹

Absolutely amazing! Love the video demonstration and break downs to each exercise

Nicole

W1/D5 Shoulder + Triceps

W2/D1 Glutes & Core

W2/D2 Full Upper Body

IT WAS GREAT!! Easier for me to actually enjoy my workout!!

Michelle Meza

W2/D3 Glutes & Quads

W2/D4 Back + Biceps + Core

W2/D5 Shoulder + Triceps

W3/D1 Glutes & Core

W3/D2 Full Upper Body

W3/D3 Glutes & Quads

W3/D4 Back + Biceps + Core

W3/D5 Shoulder + Triceps

W4/D1 Glutes & Core

W4/D2 Full Upper Body

W4/D3 Glutes & Quads

back is starting to show more and more definition🤭

W4/D4 Back + Biceps + Core

how my body is beginning to look and feel like bc of your program: ⌛️⌛️⌛️🫶🏼

W1/D1 Glutes & Core

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