Name: Playbook - Paton Willbanks - W1/D5 Lower body (glutes)
Uploaded: 2023-10-30T21:01:26.293Z
Duration: 55 min
Description: W1/D5 Lower body (glutes)

GLUTE focused leg day!! Get those booty gains and feel the burn!

- 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 hamstrings to power back to standing

Barbell RDL

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- 10 on each side

B-stance dumbbell RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

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

Weighted single leg glute bridge

Superset

- Drop hips down into a low squat
- Place elbows on the inside of your knees, pressing out
- Raise hips up to the sky and lower back down

Frog squats

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

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

Jump squats

Circuit

This will be about 20 minutes of interval training incline walk! This can always be switched up to what is available to you such as interval training run/walk workout outside. This is more geared towards a treadmill if you have that option but always reach out if you need modification!

10 rounds
- 2 minute walk at 6% incline 
- 1 minute walk at 3% incline 
- Try to average around a 2.5-3.5 speed!

W1/D5 Lower body (glutes)

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