Name: Playbook - Sarah Herse - 12/20 - Wednesday Glute WOD
Uploaded: 2024-04-23T22:35:49.724Z
Duration: 30 min
Description: 12/20 - Wednesday Glute WOD

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. Dumbbell front rack reverse lunges x 16 reps (8/side)
B2. Dumbbell hip thrust (or glute bridge) x 20 reps
B3. Dumbbell sumo deadlift (single dumbbell) x 16 reps
B4. Single leg wall sit x 10-20 seconds/ side (or modify to regular wall sit)
*Rest 60 seconds between sets
*Use moderate weights on the lunges, then increase weight for hip thrusts and sumo deadlift

C. Optional finisher - Glute bridge tabata 
8 rounds of :20 of glute bridges & :10 of glute bridge hold (4 minutes total)
(no weight)

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. Dumbbell front rack reverse lunges x 16 reps (8/side)
B2. Dumbbell hip thrust (or glute bridge) x 20 reps
B3. Dumbbell sumo deadlift (single dumbbell) x 16 reps
B4. Single leg wall sit x 10-20 seconds/ side (or modify to regular wall sit)
Rest 60 seconds between sets

- Stand holding a two dumbbells in each hand and bring them up to your shoulders with your elbows pointing forward and up
- Step back into a lunge keeping chest up and lower until your knee taps the ground
- Drive through your feet to return to starting position and repeat on the opposite leg (complete reps in alternating motion)

Front Rack Alternating Reverse Lunges

- 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.

Dumbbell hip thrusts

- Stand in a wide toed out stance with one dumbbell held by both hands (hold it by the head of the DB)
- Lower into a squat touching the dumbbell to the ground while keeping your back straight and chest up
- Stand up to full extension to complete the rep

Dumbbell sumo deadlift (single DB)

*10-20 sec per leg*
- Sit against a wall with your legs and hips bent at 90 degrees
- Slowly raise one leg and hold in the air either bent or straight out in front (more difficult) for recommended amount of time then repeat on opposite side

Single leg wall sit

Circuit 1

E. Glute burnout: Tabata glute bridges
E1. 8 rounds of: 20 sec glute bridges (bodyweight only) & 10 sec glute bridge hold (at the top of the movement.)
*If you’re not able to do the static hold, then rest during the 10 secs.
*Keep going for the full 4 min.

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

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes.
- Hold for a few seconds and then lower back down

Glute bridge hold

Tabata glute bridge

12/20 - 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 🏋️‍♀️ 😊

12/20 - Wednesday Glute WOD

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