Name: Playbook - Sami Bossert - W4/ D2 Gym - Glutes/ Hips
Uploaded: 2024-01-01T23:52:05.027Z
Duration: 45 min
Description: W4/ D2 Gym - Glutes/ Hips

-WALKING LUNGE - BODYWEIGHT 4 x 20 

SUPERSET:
-CABLE KICKBACK ON BENCH 3 x 12
-CABLE BTB KICKOUT 3 x 12

TRISET:
-WEIGHTED SQUAT WALK 3 x 12
-WEIGHTED HIP ABDUCTIONS 3 x 10 
-FIRE HYDRANTS 3 x 12

-DYNAMIC BUTTERFLY STRETCH 2 x 20 sec. 
-SEATED FIGURE 4 STRETCH 2 x 20 sec.

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Walking lunge - bodyweight

- With a bench close to a cable structure, loop cable around the arch of the foot (leg closest to the machine) 
- From quadruped (with on arm holding onto cable structure for support), lengthen leg straight back into a kickback motion 
- Keep spine in neutral and core engaged

Cable kickback on bench

- Anchor cable low 
- Place cable around foot farthest away from the anchor point 
- Hinging forward slightly, place the working foot behind the stabilizing foot 
- From that position, lift the working leg in a diagonal line up towards the ceiling behind you, keeping the spine in neutral (no movement in the lower back)

Cable BTB kickout

Superset

- Holding a weight in goblet position
- Lower into a squat and slowly walk forward and backward, staying low

Weighted squat walk

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee
- Raise your leg laterally, then lower with control
- Complete desired reps then repeat on the opposite side

Weighted hip abduction

- 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

Triset

- seated on the ground, touch the bottom of your feet together in front of you while spreading your knees outward
- the closer you bring your feet toward your pelvis, the greater the stretch
- keep back upright

Dynamic butterfly stretch

- Sit on an elevated surface and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch

W4/ D2 Gym - Glutes/ Hips

Elaine

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

Paige

W1/D1 Gym - Upper body

Such a killer workout!!!! Full on burn sesh!

W1/D2 Gym - Lower body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

McKenna

W2/D1 Gym - Upper body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

W4/ D2 Gym - Glutes/ Hips

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