Name: Playbook - Sarah Herse - 3/6 - Wednesday Glute WOD
Uploaded: 2024-04-23T22:35:48.883Z
Duration: 30 min
Description: 3/6 - Wednesday Glute WOD

A, 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. 21-15-9-9-15-21 reps of
B1. Barbell (or dumbbell) glute bridges (heavy!)
B2. Air squat with mini band
*The goal is to push yourself on the glute bridges! If you’re using a barbell, I recommend 95-155# for women or 135-225# for men. If you’re using a dumbbell, go as heavy as you’re comfortable with or add a mini band above knees to increase difficulty.

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

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. 21-15-9-9-15-21 reps of
B1. Barbell (or dumbbell) glute bridges (heavy!)
B2. Air squat with mini band
*The goal is to push yourself on the glute bridges! If you’re using a barbell, I recommend 95-155# for women or 135-225# for men. If you’re using a dumbbell, go as heavy as you’re comfortable with or add a mini band above knees to increase difficulty.

- Lay on back and roll a barbell over your legs and let it rest where your hips bend. Consider using a pad that wraps around the barbell to cushion the weight against your body.
- Bend your knees 90 degrees, so they point up to the ceiling.
- Keep your feet flat on the floor.
- Place your hands around the barbell.
- Use your heels to push your hips upward while you hold the barbell. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. You may feel your abdominal muscles tightening while moving into this position.
- Hold this upward position for a few seconds, then slowly release back to the floor.

Barbell glute bridge

- 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

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)

3/6 - 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 🏋️‍♀️ 😊

3/6 - Wednesday Glute WOD

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