Name: Playbook - Raquel Santos - GLUTE ACTIVATION/ISOLATION WARM UP
Uploaded: 2024-03-21T05:32:58.715Z
Duration: 15 min
Description: GLUTE ACTIVATION/ISOLATION WARM UP

Glute activation/isolation circuit
- Frog pumps x30
- Clamshell abductions x30s each side or 20 reps
- Donkey kicks x30s each side or 30 reps
- Fire hydrant circles x30s each side or 15 reps 
- Glute bridge with hold x30s or 15-20 reps
- Lying bent knee abductions x30s each side or 20 reps
1-3x

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Clamshell abductions

Donkey kickbacks

Fire hydrant circles

Glute bridge with hold

Lying bent knee abductions

Glute activation/isolation circuit

GLUTE ACTIVATION/ISOLATION WARM UP

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

GLUTE ACTIVATION/ISOLATION WARM UP

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