Name: Playbook - Sarah Herse - 2/14- Wednesday Glute WOD
Uploaded: 2024-04-23T22:35:48.969Z
Duration: 30 min
Description: 2/14- Wednesday Glute WOD

Valentine’s workout 🥰 
Happy Vday Sarah! Thank you for everything you do 💝

Marybelle

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. 20-18-16-14-12-10 reps
B1. Bodyweight (or light dumbbell) alternating step-ups
B2. Dumbbell (or barbell) Hip Thrusts
*Go heavy on the hip thrusts and lighter on the step-ups! If using a dumbbell, try for 35-50+ pounds, if using a barbell, try for 95-155#
**Sub the step-ups with dumbbell forward lunges if you don’t have a bench/box/step & sub hip thrusts with glute bridges if needed

C. 2 sets
C1. Banded glute bridges x 20 reps
C2. Glute bridge abduction x 20 reps
C3. Donkey kicks (with mini band) x 20 reps/leg
C4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 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. 20-18-16-14-12-10 reps
B1. Bodyweight (or light dumbbell) alternating step-ups
B2. Dumbbell (or barbell) Hip Thrusts
*Go heavy on the hip thrusts and lighter on the step-ups! If using a dumbbell, try for 35-50+ pounds, if using a barbell, try for 95-155#
**Sub the step-ups with dumbbell forward lunges if you don’t have a bench/box/step

- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Alternating step-ups (bodyweight or light dumbbell)

- 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 (or barbell) hip thrusts

Dumbbell hip thrusts

Circuit 1

C. 2 sets
C1. Banded glute bridges x 20 reps
C2. Glute bridge abduction x 20 reps
C3. Donkey kicks (with mini band) x 20 reps/leg
C4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 seconds between sets

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

- Lie faceup on the floor with your knees bent and your feet on the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold for a count, then return to the starting position.
- Repeat for recommended amount of reps

Glute bridge abduction

20/leg

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kicks with mini band

Glute burnout: Mini band only

2/14- 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 🏋️‍♀️ 😊

2/14- Wednesday Glute WOD

Community

More workouts from Sarah Herse