Name: Playbook - Morgan Olson - W3/D3 Glutes & Hammies
Uploaded: 2021-01-18T11:46:40.239Z
Duration: 80 min
Description: W3/D3 Glutes & Hammies

Laura

No lie…sometimes I cry during workouts but I push through some days are tougher than others back tmrws 🥵🥹

Skylar

Great use of accessory muscles. Thanks for the burn 🔥🔥🔥

Julia

Jessica

The real question is will I be able to walk tomorrow?😅😂

Rebekah

Michelle

Dustie

Is there a way turn off comments? So I don’t see other member’s comments?

Leigh-Anne

woooof finally building some muscle, making these *slightly doable*

Amazing but i’ll never not hate leg day no matter how great the pump is

Why you gotta do me like that? Ahhhh fek! Thats gonna hurt.

Brittany

Kylie

Lars

Louis

Brook

Back from vacay and feeling so good getting sweaty 🥵

Sarah

Olivia

Oooh boy that fukn hurt!!
🔥👊🏻🔥👊🏻

Had to hit two workouts today and this leg workout about killed me.. in a great way!

Emilyaquinow

Completed the split squats correctly for the first time! Really noticing progress in my leg strength, little accomplishments are what keep me motivated. Great workout 🏋️‍♀️

Shania Lynn

Well, every time I think ‘that doesn’t look too bad’ - bam I’m dying!

Still trying finish last weeks sets! Now to start this week! No rest for the holidays!

Natalie Novoa

Aim for a heavier weight on the last set of sumo deadlifts. 

Dropset the last set of sumo deadlift.

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

GOAL
Glute max development for no lower back pain and more activation cuz booty 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg back .
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Kick Back

Superset

GOAL
Benefits of a deadlift with less lower back pressure and more booty power

DETAILS
1. Get like a sumo wrestler, aka legs wide and toes pointing out. Leg width is dependent on what feels strongest/your leg length. 
2. Push your knees outside of the bar, ground yourself in your heel and rigid back. 
3. Keep your chest up at 45 degrees, push the weight back into your hips, glutes, and hamstrings and SQUEEZE.
4. Lower slowly by keeping the weight close to your body.
5. Squeeze your butt, push your knees out, and drive your legs into the ground to stand.
6. Don't overarch at the top. Just stand until your shoulders are just behind the DBs. #RibsTucked

CUES
- Chest up 
- Shoulder Blades Pinned
- Spread Earth with Your Feet
- Big Breath
- Squeeze da Butt

Dumbbell Sumo Deadlift

Do a heavy 10 on Bulgarian split squat then drop weights and do 5 bodyweight. 

Burner baby.

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle and chest is upright.
5. Knee pushes out. It is not inside your ankle/hip. No knee problems on my watch, only booty buildin.
6. Ascend up with an upright chest and tucked ribs.

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Dumbbell Bulgarian Split Squat

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle.
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with a titled chest over the knee and the hip remains back. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Bulgarian Split Squat

10 on each leg. Then 20 bridges. 

Repeat and squeeze.

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. Stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Step Back Lunge

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Glute Bridge

Superset.

Exhale and move smooth. 

If you have compromised knees, swap for a squat to a couch or bench. Sit back, rest and squeeze your butt to stand.

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

W3/D3 Glutes & Hammies

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