Name: Playbook - Ruba Ali - Week 1 Challenge ( Glute burn )
Uploaded: 2021-01-18T11:44:37.960Z
Duration: 30 min
Description: Week 1 Challenge ( Glute burn )

Tharsinhi

Lina

Dana alshuaib

Heba

That was definitely a glute burn workout.

Ariana

Corryn

Abigail Sanchez

Hanan

Absolutely amazing!!!!
🦾🏋🏽‍♂️🏃🏽‍♀️🦵🏽💙🙏🏾

Elvira

OMG I’m destroyed lol I won’t walk tomorrow 🤣😅

Patcoatoos

I’ll be feeling this later! 😩🙌🏼

Vanessa Hewitt

Lizzy

Keimani

This workout was a killer! Glute burn was definitely an understatement. My glutes are absolutely demolished but I loved it! I did this workout in the morning so now I feel so energized to be productive all day!

Amber

Brittney

Mayra

Sweety sweaty licious !!

My gluteus are burning!!🔥💃🏼

Azeila

Rubi, thank you so much for your program. I'm a personal trainer and as UK is in Lockdown for the 3rd time I was feeling a bit demotivated but you and your app is helping me lot to keep going. Thank you girl 🤩🤩

Ariane

Kathy

Greta

emily

I don’t know if I’m going crazy or not but it’s been a week and I’m already starting to see results haha. I already feel more confident in my own skin, and more motivated then ever. THANK YOU so much for making me eager to make a change.

Gabby

Ouch! This won’t make my butt smaller? I’m petite and trying to build more then loose.

isaura suarez

Amelia Colon

Loved this work out will be doing this again 🤎💪

Ashley

Kiara

Randy

Nives

Donna

Couldn’t tell a huge difference between the crab walks & laterals

Valerie

Joni

Lara

Sonitzel

Maud

Gaby Ruiz

Suzi

Zaira

Good workout! Loved it. Maybe add diff exercises instead of having two of the same one but I enjoyed this.

Maria Fe

woooaw it was great, I feel my glutes like never! 
A big thanks from France 😍

Marine Villefranche

Sooo goood! I’m sweating so hard and really felt the burn 🥵

Mariyan

Melissa

Definitely feeling the burn in this one! Loved it.

Victoria

Hannah

GLUTE BURN CHALLENGE		
3 Circuits - 6 Exercises - 20-30 Mins		
Equipment- Bench, Dumbbells, Resistance Band, Yoga Mat		
Ankle Weights		
		
Superset 1		
2 Exercises - 3 Sets	
Rest 30 secs after each set	
- Straight leg kick backs 40 Reps(20 Per side)
- Glute bridge 20 Reps 
		
Superset 2		
2 Exercises - 3 Sets	
Rest 30 secs after each set	
- Crab walk 40 Reps (20 Per Side)
- Glute kickback 20 Reps (10 Per Side)
		
Superset 3		
2 Exercises - 3 Sets
Rest 30 secs
- Lateral Walk 1 minute (30 secs per side)
- Jump Squat  30 secs

Superset 1		
2 Exercises - 3 Sets	
Rest 30 secs after each set	
- Straight leg kick backs 40 Reps(20 Per side)
- Glute bridge 20 Reps 
		
Superset 2		
2 Exercises - 3 Sets	
Rest 30 secs after each set	
- Crab walk 40 Reps (20 Per Side)
- Glute kickback 20 Reps (10 Per Side)
		
Superset 3		
2 Exercises - 3 Sets
Rest 30 secs
- Lateral Walk 1 minute (30 secs per side)
- Jump Squat  30 secs

-Start on your knees and elbows with legs bent at 90 degrees.
-Straighten one leg to extension leaving your toes on the ground.
-SElevate the leg that is straight towards the ceiling as high as you can activating your glute muscle.
-Return toes to the ground and repeat.

Straight Leg KickBacks  ( 20 per side )

- Start by lying on your back with your knees bent and feet firm on the floor. Place your feet hip-width apart and your spine in a neutral position. Place a band just above your knees and ensure that your knees do not cave in. 

- Place a dumbbell across your hip bones(you can use a towel or cushion under the dumbbell for more comfort). Place your hands on top of the dumbbell to keep it in place. This is your starting position. 

- Inhale. Exhale and engage your core. Press your heels and activate your glutes to raise your lower body off the floor. Squeeze your glutes at the top.Slowly lower your hips to the starting position.

Glute Bridge

- Place a resistance band around your ankles or just above your knees and position your feet hip-width apart. Bend your knees until your upper legs are parallel with the floor. Ensure that your spine is in a neutral position and your knees remain in line with your toes. This is your starting position.

- Inhale. Exhale. Slightly scoop your lower back to engage your pelvic floor and glutes. While maintaining your squat position, keep your right foot on the floor and steph your left foot to the side so your feet are further than shoulder width apart. Ensure that your knees do not cave in and maintain a proud chest at all times.

- Inhale and step your left foot a little closer to your right (keeping tension in the band). Exhale and step with your right foot again. Complete half the remaining time on the right foot before completing the remaining time on the left foot.

Crab Walk   ( 20 per side )

-Begin on hands and knees with a band around your legs above the knee.
-Kick one leg back to full extension while lifting it towards the ceiling.
-Return your leg to start position and repeat.

Glute Kickback Banded   ( 10 per side )

-Stand with feet shoulder width apart with a band around your legs just above your knees.
-Lower your body down into a half squat position and step wide to the side (laterally)
-Step your other foot in towards the other and continue squat stepping laterally.

Lateral walk banded   ( :30 sec per side )

-Stand with feet shoulder width apart.
-Lower your body into the bottom position of a squat.
-Jump up out of a squat and land softly.
-Repeat

Jump squat

Glute burn challenge

Week 1 Challenge ( Glute burn )

Alexandra

Great workout to start my week!! 🔥❤️

Molly P

W1/D1

Haven’t pushed myself this hard in a long time.

Beckie

Alyssa M

Denise

W1/D2

Loved the upper body workout. Have me flexing in front of the mirror already! Lol

Millie

Charlotte

Raquel

W1/D3

Love the workout!  I just didn't see where it said how many of each workout to do.  I ended up doing 10 reps each.

Patty

Always a great workout … feeling stronger each day

Zuly

W1/D4

Did 25 min and now on to HITT! Probably my new favorite kind of workout!

Joanna

Femida

W1/D5

Karee

W1/D6

W2/D1

Supersetting with barbell hip thrusts is a pain to set up and take up space with

Week 1 Challenge ( Glute burn )

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