Name: Playbook - Sarah Herse - 11/8 - Wednesday Glute WOD
Uploaded: 2024-04-23T22:35:49.901Z
Duration: 30 min
Description: 11/8 - Wednesday Glute WOD

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. 4 Sets
B1. Goblet Lateral lunge to knee drive +reverse lunge knee drive x 8 reps of (1+1)/side
B2. Banded lateral walks in place x 20 reps (10/side)
B3. Goblet pause Bulgarian Split Squat x 8/side
B4. Banded lateral walks in place x 20 reps
B5. Dumbbell (or barbell) kang squat x 8 reps
B6. Banded lateral walks in place x 20 reps 
*Rest 1 minute between sets
*use moderate dumbbell, women try for 15-35#, men try for 20-50#

C. Optional additional work x 4 sets (can also do before WOD if preferred)
C1. Dumbbell or barbell hip thrust x 20 reps (heavy!)
*Rest 90 seconds between sets

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. 4 Sets
B1. Goblet Lateral lunge to knee drive +reverse lunge knee drive x 8 reps of (1+1)/side
B2. Banded lateral walks in place x 20 reps (10/side)
B3. Goblet pause Bulgarian Split Squat x 8/side
B4. Banded lateral walks in place x 20 reps
B5. Dumbbell (or barbell) kang squat x 8 reps
B6. B4. Banded lateral walks in place x 20 reps 
*Rest 1 minute between sets
*use moderate dumbbell, women try for 15-35#, men try for 20-50#

- Take a dumbbell and hold it in both hands under your chin (hold dumbbell long ways).
- Stand with feet hip-width apart
- Step out laterally with one foot
- Bend at the knee and squat down until you are at a 90 degree angle (or as low as you can go comfortably) 
- Drive through the feet back up and bring your knee up as high as you can and immediately lunge back into a reverse lunge until your knee tap the ground
- Drive through feet to get to standing position and raise your knee as high as you can again before return to starting position
- Repeat on opposite side

Goblet Lateral lunge to knee drive +reverse lunge knee drive

*10 reps per side/20 total reps*
- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place

- Grab a dumbbell/kettle bell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.
- Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and pause for 2-3 seconds.
- Then push back up to a standing position. The higher the bench or box, the harder the exercise.

Goblet pause Bulgarian split squat

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

- Holding one dumbbell with both hands and placing behind your neck (and holding it)
- Stand shoulder-width apart, toes pointed slightly outward. 
- Hinge at your hips and lower your torso down until it is nearly parallel with the ground. Then, sit your hips back and bend at the knees until your thighs are parallel with the ground (squat position)
- Push through your heels and reverse the movement, returning to standing position.

dumbbell kang squats

Circuit 1

C. Optional additional work x 4 sets (can also do before WOD if preferred)
C1. Dumbbell or barbell hip thrust x 20 reps (heavy!)
*Rest 90 seconds between sets 

- On a bench or a box with a height that should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Tuck your chin and engage your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Optional Dumbbell or barbell hip thrusts

11/8 - 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 🏋️‍♀️ 😊

11/8 - Wednesday Glute WOD

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