Name: Playbook - Sarah Herse - 11/1- Wednesday Glute WOD
Uploaded: 2024-04-23T22:35:49.929Z
Duration: 30 min
Description: 11/1- Wednesday Glute WOD

Elena

A. Glute warm-up x 3 Sets
A1. Bodyweight kang squat x 10 reps
A2. Glute bridge x 10 reps
A3. Book opener stretch x 5/side
A4. Quick lunges with floor tap x 10 reps

B. 5 Rounds 
B1. Russian kettlebell (or dumbbell) swings x 20 reps
B2. Goblet reverse lunges x 20 reps (10/leg, using kettlebell or dumbbell)
B3. Kettlebell (or dumbbell) sumo deadlift x 20 reps
B4. Jumping (or stepping) bodyweight lunges x 20 reps
*Rest 90 seconds between sets
*Use a moderate weight, women try for 15-35#, men try for 20-53#
**To scale, you can also reduce sets to 3 or 4

C. Optional finisher x 3 Sets
Banded lateral monster walks x 20/side
*Rest 1 minute between

A. Glute warm-up x 3 Sets
A1. Bodyweight kang squat x 10 reps
A2. Glute bridge x 10 reps
A3. Book opener stretch x 5/side
A4. Quick lunges with floor tap x 10 reps

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Start by lying on side with bottom leg straight and top leg bent at knee and in front of you
- Hands should be cradling head (one underneath you and one on top) 
- Slowly twist upper body outward (like opening a book) until you feel a good stretch, then come back to starting position and repeat until all reps completed. 
- Perform same movement on opposite side.

Book Opener Stretch

- Start by getting into a lunge position
- Tap the floor with the opposite hand of the leg that is forward
- Staying low quickly lunge to the other foot and tap floor with other hand

Alternating Quick Lunges with Floor Tap

Glute Warm Up 2

B. 5 Rounds 
B1. Russian kettlebell (or dumbbell) swings x 20 reps
B2. Goblet reverse lunges x 20 reps (10/leg, using kettlebell or dumbbell)
B3. Kettlebell (or dumbbell) sumo deadlift x 20 reps
B4. Jumping (or stepping) bodyweight lunges x 20 reps
*Rest 90 seconds between sets
*Use a moderate weight, women try for 15-35#, men try for 20-53#
**To scale, you can also reduce sets to 3 or 4

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell (or dumbbell) swings

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

Kettlebell (or dumbbell) sumo deadlift

- Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor.
- Jump into the air and switch leg positions.
- Jump again and return to the starting position.
- Repeat the exercise until set is complete.

Jumping lunges

Circuit 1

C. Optional finisher x 3 Sets
C1. Banded lateral monster walks x 20/side
*Rest 1 minute between

Place a resistance band right above your knees and stand with your feet hip-width apart.
Squat down into an athletic stance and take a step to the left. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
Keep taking small steps to the left and then repeat on the right side.
Stay low throughout the movement, keep your head, neck, and spine neutral and fully engage your glutes. Step your feet from hip-width apart to shoulder-width apart and breathe deeply, with a smooth and steady rhythm. Keep your hips externally rotated & knees pushing against the band.

Lateral monster walks with mini band

11/1- 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

Jennifer

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 🏋️‍♀️ 😊

11/1- Wednesday Glute WOD

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