Name: Playbook - Rozlyn Vergara - Glute crusher with ankle weights
Uploaded: 2022-10-31T16:01:34.718Z
Duration: 30 min
Description: Glute crusher with ankle weights

Target those glutes and adding a little extra weight with ankle weights

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow

- Start with feet together
- Lunge to the side 
- While coming up bring your foot on the same side you lunged

Switch lunges

- Start with one foot under your hip
- Place your other foot behind you
- Start pulse with your back leg

Backward leg raise

- Push through the balls of your feet
- Engage your calves as you go up