Name: Playbook - Move with Michele - Day 23 Lower (glute focused)
Uploaded: 2021-09-01T17:36:39.593Z
Duration: 30 min
Description: Day 23 Lower (glute focused)

10/10 kicked my butt and pushed me where i needed to be pushed harder than usual but that is because i was gone for awhile but i’m back and ready to crush it all week long!
( being gentle with my body of course ❤️‍🩹 )

Hayley 🪴 Fiedler

Warmup x 3
- Butterfly Bridge x 12
- Banded clams x 12 (both sides)

Superset x 3
- Sumo deadlift (dumbbells) x 8
- Single leg glute bridge ( each side) x 10

Superset x 3
- Donkey kick into fire hydrant (banded) x 10
- Bulgarian split squat (dumbbells) x 12

- Lying down with the soles of your feet together and knees outward
- Hold dumbbell at your hip
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Butterfly Bridge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clams

Warmup

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Sumo deadlift (dumbbells)

- Push through your heel raising your hips
- Keeping your opposite leg lifted 
- Engage your glutes at the top 
- Lower back to starting position

Single leg glute bridge

Superset

- Position yourself on your hands and banded knees on the ground
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Lift your knee away from the midline of your body
- Slowly return to the starting position
- Work both sides

Donkey kick into fire hydrant (banded)

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat (dumbbells)

Day 23 Lower (glute focused)

i didn't know my body could even produce this much sweat but i feel strong af!!! 💪🏻

Randi

The puddle of sweat on my mat speaks volumes. Feeling lighter and more comfortable in my body instantly! 🙌🏽

Kristina Ramcharran

Love these 30min workouts!  Great for when my time is tight but still a KILLER.

Valerie

Day 1 Full body

Nissah

this was the perfect way to start off my morning before work 🥵

I used to do all your workouts and worthy 30 was my favorite, I stopped working out 6 months ago and my only regret was stopping, I was barley doing the 3rd part when I used to do it just fine. Killer workout!!

Sara Carolina

Day 2 Lower (quad focused)

really didn't feel like working out today, but so glad i did! arm days are my favorite 🔥

Taylor

Ings

Day 3 Upper body

I’ve been slacking this summer, this workout put me in check!

Using the timers it only took 13 minutes. Great workout but too short

Jeana

Day 4 Full body tabata

quickest workout i’ve ever finished i killed it and flew right through but lemme tell you IT. WAS. A. STRUGGLE. felt the sweat dripping this is exactly what i needed today to help with my crippling menstral cramps 💦👏🏻 10/10 always

At the beginning I was like "oh today is easy" but then I ended all sweaty and tired, totally loved this workout

Day 5 Lower (glute focused)

Jackie

10/10 arms will be hella sore tomorrow 💦

Day 6 HIIT + arms

It felt like a free day even tho it was doing workout, loved it.

Day 7 Light cardio

A killer workout that’s worth it every time

took me forever to get back in the swing of things because life! but i’m back and kicking 🍑 one day at a time and that’s what matters! - thank you for keeping me accountable as always 🤍

Day 23 Lower (glute focused)

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