Name: Playbook - Sarah Herse - 2/28 - Wednesday Glute WOD
Uploaded: 2024-04-23T22:35:48.910Z
Duration: 30 min
Description: 2/28 - Wednesday Glute WOD

Jennifer

A. Glute warm-up x 3 sets
A1. Ground to sky reach x 5 reps
A2. Prisoner good morning x 10 reps
A3. Lunge & reach x 5/side
A4. Glute bridge x 10 reps

B. 15 minute AMRAP
B1. Goblet reverse lunges x 20 reps
B2. Air squat with mini band x 20 reps
B3. Dumbbell Frog pump x 20 reps (sub with glute bridge if preferred)
B4. Side lying hip raise x 10-15/side
Rest 1 minute between rounds

C. Optional additional strength (can do before WOD if preferred) x 4 sets
C1. Dumbbell staggered stance RDL x 10-15/side
*Rest 1 min between sets

A. Glute warm-up x 3 sets
A1. Ground to sky reach x 5 reps
A2. Prisoner good morning x 10 reps
A3. Lunge & reach x 5/side
A4. Glute bridge 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

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

*5/side -10 reps total*
- Begin in a runner's lunge and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- 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

Glute Warm-Up 3

B. 15 minute AMRAP
B1. Goblet reverse lunges x 20 reps
B2. Air squat with mini band x 20 reps
B3. Dumbbell Frog pump x 20 reps (sub with glute bridge if preferred)
B4. Side lying hip raise x 10-15/side
Rest 1 minute between rounds

- 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

- Place band above your knees 
- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.
- Continuously push knees out against band

Air squat with mini band

- Lying on your back, bend at the knees, and press the bottom your feet together, holding dumbbell 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Dumbbell frog pumps

- Lie on one side lengthways along floor, with your legs stacked on top of one another. Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to ground.
- Keeping your legs together, bend both knees to a 90-degree angle, so that your shins are behind you. This is your starting position.
- Keeping your feet together, use your obliques to raise your hips off floor, ensuring that your body is in a straight line from head to knee. At the same time, elevate your top knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor. You should feel tension in your glutes as you do this. 
- Lower your knee and hips to return to the starting position.

Side lying hip raise

Rest

Circuit 1

C. 3 Sets - glute burn (with mini band)
C1. Fire hydrant + kickback x 10/side
C2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

(10/side)

- Position yourself on your hands and knees and a mini band right above your knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body then come back to the middle and immediately lift your leg and squeezing your glutes
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on opposite leg

Fire hydrants + Kickback w/ Mini Band

(10/side)

- Place a mini band around thighs (above your knees). Set up on your hands and knees with your knees under your hips and your hands under your shoulders. 
- Straighten and lift one leg off the ground until it is parallel with the floor.
- Perform tiny circles for the recommended reps and then repeat on other leg.
- Make sure you are keeping your core engaged and squeezing your glutes throughout the movement.

Quadruped straight leg circles w/ mini band

Glute Burnout 3 (With Mini Band)

C. Optional additional strength (can do before WOD if preferred) x 4 sets
C1. Dumbbell staggered stance RDL x 10-15/side
Rest 1 min between sets

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

2/28 - 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 🏋️‍♀️ 😊

2/28 - Wednesday Glute WOD

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