Name: Playbook - Sarah Herse - 10/18 - Wednesday Glute WOD
Uploaded: 2024-04-23T22:35:49.986Z
Duration: 30 min
Description: 10/18 - Wednesday Glute WOD

That was a sneaky burn 🔥!  Love these WOD’s!  Taking a break from unleash the beast.  Shoulder injury 😔

Jennifer

Warm Up x 3 Sets
A1. Ground to sky reach x 10 reps
A2. Jumping jacks x 20 reps
A3. bodyweight good morning x 10 reps
A4. Banded glute march x 10 reps

B. Part 1: 20-16-12-8-4 reps of
B1. Band resisted (optional) dumbbell RDL
B2. Banded dumbbell glute bridge
B3. Bodyweight reverse alternating lunges

Rest 2 min then

C. Part 2: 4-8-12-16-20 reps of
C1. Goblet split squat (each leg)
C2. Glute march with mini band
C3. Glute bridge hold + abduction w/ mini band

Warm Up x 3 Sets:
A1. Ground to sky reach x 10 reps
A2. Jumping jacks x 20 reps
A3. bodyweight good morning x 10 reps
A4. Banded glute march x 10 reps

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Bodyweight Good morning

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

Glute Warmup 1

B. Part 1: 20-16-12-8-4 reps of
B1. Band resisted (optional) dumbbell RDL
B2. Banded dumbbell glute bridge
B3. Bodyweight reverse alternating lunges

*Band optional
- Tie a band around a stationary post or rig at hip level and place around your hip area. 
- Step out a couple feet so there is tension in the band 
- Hold two dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
- Make sure the band is not pulling you backwards.

Band resisted dumbbell RDL

- Start by putting band around the top of your knees and lie on back with dumbbell on your hip area
- Knees bent with feet firmly planted on ground
- Push through the floor and drive your hips up and squeeze glutes, pause for a sec and lower back down
- Repeat for recommended amount of reps

Banded Dumbbell Glute Bridge

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- Tie a band around a stationary post or rig at hip level and place around your hip area. 
- Step out a couple feet so there is tension in the band 
- Hold two dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
- Make sure the band is not pulling you backwards.

Circuit 1

Rest

C. Part 2: 4-8-12-16-20 reps of
C1. Goblet split squat (each leg)
C2. Glute march with mini band
C3. Glute bridge hold + abduction w/ mini band

- Stand in a staggered stance with one dumbbell held by both hands directly at your chest (goblet position). Keep elbows tucked
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
- Repeat on other leg

Goblet split squat

- Place resistance band above your knees and lie down on your back. 
- Place feet as close to your glutes as possible, shoulder width apart, and push your hips towards the ceiling. 
- Keep this position through entire exercise while pressing your knees outward and back to starting position in a controlled motion.
- Should feel good tension in the band throughout the movement

Glute bridge hold + abduction w/ mini  band

Circuit 2

10/18 - Wednesday Glute WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

10/18 - Wednesday Glute WOD

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