Name: Playbook - Promix Nutrition - Day 35 - Glute Workout 2
Uploaded: 2022-07-25T14:01:18.143Z
Duration: 45 min
Description: Day 35 - Glute Workout 2

Warmup
Perform the following exercises in circuit format 1-2x depending on need/want.

A. Kneeling Hip/Ankle Rock
1 min 
*Easy rocking with butt tucked under

B. Supine Windsheild Wiper
1 min
*Keep the knees and feet stacked up. Take long deep nose breaths in the rotated position.
Max of 10 reps per minutes, so take your time.

C. Hips Flexed/Hips Rocking ext bias
10 rocks/side
*Go easy. This is just to get the back of the hips mobilized not to gain flexibility.

D. Standing Hip Cars
5 slow reps per direction per leg

E. Plank Position Single Leg Ankle Rock
6 rocks/side
*Do not put the knees down between legs

F. World's Greatest Stretch
5/side
*Turn the head with the shoulders when you rotate. Keep the forward knee stable. It should not move out when you rotate the shoulder girdle

G. Hips to Wall Ankle Rock and Hold
20 reps

H. Bent Knee Calf Raise
15 reps
*Quarter squat height, fully flex up and down through the ankles. Go slowly.

I. Hands on Wall Hip Airplane
5/side 
*Slow

J. Bodyweight Lateral Groin Squat
8/Side

K. Inchworm
10 reps
*Full chin tuck and long arm reach to make room for the legs. Come back to a great plank between reps.

L. Bent over Y + T's
10 sec Y hold + 10 Y
10 sec T hold + 10 T
*Keep good posture and chin down as you reached.

Perform the following exercises in circuit format 1-2x depending on need/want.

A. Kneeling Hip/Ankle Rock
1 min 
*Easy rocking with butt tucked under

B. Supine Windsheild Wiper
1 min
*Keep the knees and feet stacked up. Take long deep nose breaths in the rotated position.
Max of 10 reps per minutes, so take your time.

C. Hips Flexed/Hips Rocking ext bias
10 rocks/side
*Go easy. This is just to get the back of the hips mobilized not to gain flexibility.

D. Standing Hip Cars
5 slow reps per direction per leg

E. Plank Position Single Leg Ankle Rock
6 rocks/side
*Do not put the knees down between legs

F. World's Greatest Stretch
5/side
*Turn the head with the shoulders when you rotate. Keep the forward knee stable. It should not move out when you rotate the shoulder girdle

G. Hips to Wall Ankle Rock and Hold
20 reps

H. Bent Knee Calf Raise
15 reps
*Quarter squat height, fully flex up and down through the ankles. Go slowly.

I. Hands on Wall Hip Airplane
5/side 
*Slow

J. Bodyweight

- Sit your glutes all the way down to your heels, the tops of your feet should be flat against the ground
- Gently rock side to side

Kneeling Hip/Ankle Rock

- Lying on your back with your arms out to a , hips and knees bent with your feet flat on the floor
- Keep your knees , feet and ankles together as you drop your knees from side to side
- Maintaining contact with your shoulders on the floor throughout the movement

Supine Windshield Wiper

- Start in a quadruped position
- Extend one leg back while slightly tucking the opposite leg underneath
- Gently rock from side to side, making sure to limit movement from the lumbar spine and focusing more on the hip itself

Hips Flexed Hips Rocking

- Stand on one leg (can use an object to help balance if needed)
- Lift the knee up as high as you can without rounding the lower back
- Keep the knee up and move the knee to the outside
- Keep the knee there and rotate the hip inwards
- The foot comes up to be inline with the knee
- Keep the leg up and bring it back behind you
- Return to the start
- Complete desired reps then repeat on the opposite direction
- Switch sides and repeat for desired reps in both directions

Standing Hip Cars

- Start in a high plank position, with your hips slightly lifted 
- Lift one leg and place your toes on the heel of the opposite foot
- Gently rock forward and back
- Complete desired reps then repeat on the opposite side

Plank Position Single Leg Ankle Rock

- Starting in a high plank position
- Bring one foot forward and place it flat on the ground just outside of your hands
- Lift your hands up and drop the elbow toward the floor, then rotate it upward pointing your hand to the ceiling (twisting through the spine and torso) 
- Bring your hand back down and shift your weight slightly back, stretching your hamstring
- Return to starting position and repeat on the opposite side

World's Greatest Stretch

- Keeping your hips squared to the wall, Sit into a slight squatted position
- Rock forward, extending your ankles
- Rock back until both feet are flat on the ground

Hips to Wall Ankle Rock

- Sorry your hips back and down into a squatted position, hands on the wall in front of your for assistance
- Press up onto the balls of your feet, engaging your calves
- Lower your heels with control

Bent Knee Calf Raise

- Balanced on one leg, hand using the wall for assistance
- The opposite leg in a bent position, slightly behind you
- Externally rotate your hip outward
- Internally rotate back to starting position
- Complete desired reps then repeat on the opposite side

5/side SLOW

Hand On Wall Hip Airplane

- Begin with feet wide and toes pointed slightly out
- Bend one knee, sitting your hips back and down, while keeping the other leg straight
- Switch back and forth while staying low

Bodyweight Lateral Groin Squat

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you are in a high plank position
- Walk your feet up toward your hands

Inchworm

- With your feet placed about shoulder width apart
- Hinge forward at the hips
- Raise your hands forward and up forming a Y 
- Lower and repeat for desired reps
- Raise your hands laterally forming a T
- Lower and repeat for desired reps
- Keep thumbs pointed up toward the ceiling in both movements

Bent over Y + T's

Glute Workout 2

Day 35 - Glute Workout 2

There is absolutely no audio, and I only have access to the first two exercises.

Day 35 - Glute Workout 2

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