Name: Playbook - Misael Echenique - W1/D3 Lower Body + Glutes
Uploaded: 2022-09-19T16:14:14.060Z
Duration: 45 min
Description: W1/D3 Lower Body + Glutes

- set up on your hands and knees with your hands under your shoulders and your knees under your hips. 
- Flex your feet. Then kick one leg back, driving your heel straight back into the wall behind you. 
- Squeeze the glute as you lift the leg and drive the heel toward the wall behind you.

Single leg glute kickback

- set up on your hands and knees with your hands under your shoulders and your knees under your hips. 
- Flex your feet. Then kick one leg back, driving your heel straight back into the wall behind you. 
- Squeeze the glute as you lift the leg and drive the heel toward the wall behind you.
- Come half way down and go back up

Single leg glute kickback pulses

Glute kickback + Pulses

- Lay on the floor with your legs bent and heel touching
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Frog Glute bridge

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Hold Position

Single leg glute bridge Hold

Single leg glute bridge + Hold

- Start with your feet close together
- Slightly hopping, you will drop down into a wide squat pushing your knees 
- Hop back up to starting position

Pop squats

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat

Triple Leg Circuit

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Tuck your knee up in a controlled manner meeting the opposite elbow, twisting your torso
- Focus on activating your core
- Lower and repeat on same side