Name: Playbook - Pauline Perina - GLUTES AND CARDIO
Uploaded: 2023-10-13T15:02:21.464Z
Duration: 50 min
Description: GLUTES AND CARDIO

5 lower body exercises to perform for a specific number of sets & reps
Take 60 sec rest between set
The last exercise is a cardio exercise and you will need a treadmill

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

- You’re going to performant 4 sets of 10 reps on this exercise

Barbell back squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- You have 4 sets x 10 reps

Cable pull through

- The Bulgarian split squat with a twist is a variation of the traditional Bulgarian split squat exercise. It involves adding a rotational component to the movement, which targets the core muscles in addition to the lower body muscles.

Here's how to perform the Bulgarian split squat with a twist:

- Stand facing away from a bench or elevated surface with your feet hip-width apart.
- Place the top of one foot on the bench behind you, with your toes pointing down.
- Take a step forward with your other foot, creating a wide stance.
- Keep your chest up and engage your core for stability.
- Lower your body by bending your front knee and hip, keeping your back straight and your knee aligned with your toes. Aim to create a 90-degree angle with your front leg.
- As you reach the bottom of the squat, twist your torso towards the side of your front leg. 
- Rotate your upper body while keeping your lower body stable.
- Return to the starting position by untwisting and straightening your torso, and then push through your front heel to stand back up.
- Repeat the movement for 8 reps and then switch legs. 
- Complete 3 sets x8 reps on each leg

Dumbbell bulgarian split squat w/ twist

- Stand with your feet hip-width apart, toes pointing forward.
- Take a step forward with your dominant leg (the leg you want to work on first), placing your heel in line with the arch of your non-dominant foot.
- Keep your dominant foot turned out slightly, around 45 degrees, while your non-dominant foot stays planted with toes pointing forward.
Hold 2 dumbbells or kettlebells in your hands 

Movement:
Engage your core and keep your back straight throughout the exercise.
Begin the movement by hinging at your hips and pushing your glutes back as you lower the weight towards the ground.
As you lower the weight, keep a slight bend in your dominant knee while maintaining a straight non-dominant leg.
Lower the weight until you feel a stretch in your hamstring.
Keep your chest lifted and your shoulders pulled back throughout the movement.
Maintain a neutral spine and avoid rounding your back.
Keep your non-dominant foot firmly planted on the ground for stability.
Pause briefly at the bottom of the movement, then reverse the motion by driving through your heel and engaging your glutes and hamstrings to return to the starting position.
- 10 reps on one leg and then switch sides.

Tips:

Start with a lighter weight until you become comfortable with the movement and can maintain proper form.
Focus on maintaining balance and stability throughout the exercise.
Keep your gaze forward to help with balance.
Engage your core to stabilize your torso.
Control the movement throughout the exercise, especially during the lowering phase.

B-Stance RDL

- Start by lying on your back on a mat or a flat surface. Bend your knees and place your feet flat on the ground, hip-width apart. Your arms should be resting by your sides.

- Lift one leg off the ground, keeping a 90 degree angle or extending it straight out in front of you. This will be your working leg for the exercise.

- Engage your core and glute muscles. Press through the foot that's still on the ground and lift your hips off the floor until your body forms a straight line from your knees to your shoulders.

- Pause briefly at the top of the movement, ensuring you're squeezing your glutes at the peak contraction.

- Slowly lower your hips back down to the starting position, but don't let your buttocks touch the ground. Keep tension in your glutes throughout the exercise.

- Complete 15 repetitions on one leg and then switch to the other leg | you have 3 sets 

- It's important to maintain proper form throughout the exercise. Avoid arching your lower back excessively or using your lower back muscles to lift your hips. Instead, focus on using your glutes to drive the movement.

Single leg glute bridge

- Sprint 5x 
- 20-30 sec on / 30 sec off 
I jogged for about 5 min before sprinting and cool down for 2 min

GLUTES AND CARDIO

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