Name: Playbook - Sarah Herse - 6/15 -Hump Day Glute Workout
Uploaded: 2022-07-10T16:24:34.547Z
Duration: 30 min
Description: 6/15 -Hump Day Glute Workout

A. Warm-up x 3 Sets:
A1. Standing twists x 10 reps
A2. Air squat x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

B. 4 Sets:
B1. Dumbbell RDL x 15 reps
B2. Mini band RDL x 10 reps
B3. Dumbbell glute bridge x 20 reps
*Rest 20 seconds between sets

C. Mini Band Burner Circuit - 3 Sets:
C1. Quadruped kickback with mini band x 15/side
C2. Quadruped straight leg circles with mini band x 15/side
C3. Fire hydrant with mini band x 15/side
C4. Banded glute bridge x 15 reps
C5. Glute bridge abduction x 30 reps
*Rest 30 seconds between sets

A. Warm-up x 3 Sets:
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- 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.

Air squat

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.
-10 total reps, 5 reps on each leg.

Bodyweight reverse lunges alternating

- 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

Warm-up

B. 4 Sets:
B1. Dumbbell RDL x 15 reps
B2. Mini band RDL x 10 reps
B3. Dumbbell glute bridge x 20 reps
*Rest 20 seconds between sets

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

*If you don't have a band, just use a lighter set of DB's
- Begin with a mini band around your feet and holding the band with your hands
- Feet shoulder width apart
- Lower down to about shin height keeping a slight bend in your knee
- Stand up and straighten legs and you should feel tension in the band

Mini band RDL

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell glute bridge

Circuit 1

C. Mini Band Burner Circuit - 3 Sets: (Perform with just body weight or ankle weights if you don't have a band)
C1. Quadruped kickback with mini band x 15/side
C2. Quadruped straight leg circles with mini band x 15/side
C3. Fire hydrant with mini band x 15/side
C4. Banded glute bridge x 15 reps
C5. Glute bridge abduction x 30 reps
*Rest 30 seconds between sets

(15 reps/side - 30 reps total)

- Placing a band right above your knees around your thighs
- Get on your hands and knees
- Keeping your core engaged kick straight back with one leg until it is hip height and parallel with the floor 
- Squeeze your glute and then return to starting position

Kickbacks with mini band

(15 reps/side - 30 reps total)

- 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

(15 reps/side - 30 reps total)

- Place band around knee area or slightly above.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Actively push against the band throughout the whole movement.
- Lower your leg to starting position to complete 1 rep.

Fire hydrant exercise with mini band

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place a band around your mid-thigh right above the knee.
- Drive your feet into the floor and raise your hips while squeezing your glutes. 
- Once at the top press your legs outwards against the band and bring back to neutral position. 
- Continuously push against the band throughout the entire movement.

6/15 -Hump Day Glute Workout

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