Name: Playbook - Sarah Herse - 8/30 - Wednesday Booty WOD
Uploaded: 2024-04-23T22:35:50.237Z
Duration: 30 min
Description: 8/30 - Wednesday Booty WOD

Just did the warmup and the first timed circuit. Felt great!

Sarah

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. 4 Rounds - each movement is :40 on /:20 off
B1. Dumbbell alternating reverse lunge w/ pulse 
B2. Glute march with mini band
B3. Dumbbell hip thrust (or glute bridge)
B4. Banded lateral walks in place
B5. Skater jumps (or box jumps)
*Choose moderate dumbbells on the lunges (women try for 15-30# each) and then option to go heavier on the hip thrust

C. Optional glute burner x 2 Sets
C1. Banded lateral walks in place x 20 reps
C2. Banded curtsy lunge pulse on each side x 20 reps
C3. Banded squat pulse x 20 reps
C4. Banded lateral walks in place x 20 reps
**Rest 60 seconds between sets

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. 4 Rounds - each movement is :40 on /:20 off
B1. Dumbbell alternating reverse lunge w/ pulse 
B2. Glute march with mini band
B3. Dumbbell hip thrust (or glute bridge)
B4. Banded lateral walks in place
B5. Skater jumps (or box jumps)
*Choose moderate dumbbells on the lunges (women try for 15-30# each) and then option to go heavier on the hip thrusts

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees pulse up and down once 
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell alternating reverse lunge w/ pulse (Dual DB)

Rest

- 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

- 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

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place

- Start standing with your legs hip-width apart. Bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg.
- As you exhale, simultaneously swing your arms out and leap over to the opposite side.
- Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your foot with your hips and knees bent slightly.
- Repeat this side-to-side motion, transferring your weight each time. Continue to alternate the arms and legs as you shift side to side in the skating motion.

Skater Jumps (or box jumps)

Circuit 1

C. 2 sets
C1. Banded lateral walks in place x 20 reps
C2. Banded curtsy lunge pulse on each side x 20 reps
C3. Banded squat pulse x 20 reps
C4. Banded lateral walks in place x 20 reps
**Rest 60 seconds between sets

10 reps/side

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

20 reps each side

- Stand with your feet shoulder-width apart and your arms down at your sides. 
- Place a band right above your knee area 
- Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays up. 
- Stop lunging when your right thigh is parallel to the ground.
- Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position.
- Repeat the movement for the other leg

Curtsy lunge pulse with mini band

- Place a band right above your knee area
- 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.
- Once in the bottom, come slightly up and the lower back down in a "pulsing" manner.

Squat pulse with mini band

10/side

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place glute exercise

Glute burnout: mini band only 2

8/30 - Wednesday Booty 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 🏋️‍♀️ 😊

8/30 - Wednesday Booty WOD

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