Name: Playbook - Sarah Herse - W1/D1 Glutes
Uploaded: 2023-09-04T21:41:16.415Z
Duration: 30 min
Description: W1/D1 Glutes

Alexia

Janelle

Misty Kale

Kristen

Denise

Danielle

Crystal

Sheila Calvo

Shirley

CHRISTINA

Isabel

Gerry

Warmup

2 sets
30 jumping jacks
30 squat to alternating heel tap
20 glute march, slow & controlled
20 banded good mornings
*Rest 60 seconds between sets

A. 3 sets
A1. Dumbbell Bulgarian split squat x 10 reps/leg
*for a glute focus, make sure you have a wide stance and lean forward slightly
**Rest 60 seconds between sets

B. 2 sets
B1. Standing banded glute kickbacks x 12reps/leg
*You can use a cable machine instead if you have one
**Rest 30 seconds between sets
 
C. 2 sets
C1. Alternating cossack squats with dumbbell x 20 reps (10/side)
C2. Dumbbell glute bridges x 20 reps
*Rest 60 seconds between sets

D. 2 sets
D1. Banded body weight hip thrust x 20 reps (with just a mini band)
*Squeeze each rep at the top
*Rest 60 seconds between sets

Warmup

2 sets
30 jumping jacks
30 squat to alternating heel tap
20 glute march, slow & controlled
20 banded good mornings
*Rest 60 seconds between sets

- 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

- Start standing shoulder-width apart
- Send hips back and down to air squat position
- When coming up to full extension bring one leg up and tap your heel
- Squat back down and repeat motion on other leg

Squat to alternating heel tap

- 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

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- 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.
- Repeat for the desired number of repetitions.

Banded good morning

Warmup

3 x 10 reps/leg
*for a glute focus, make sure you have a wide stance and lean forward slightly

- Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other. 
- With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.
- Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

Dumbbell Bulgarian split squat

2 x 12/leg

- Place a resistance band around a stationary rig and the other at the ankle of one leg. You should be able to stand comfortably with your feet shoulder-width apart and the band taut.
Place your hands on your hips or grab the rig in front of you. - Place the leg with the band slightly behind and diagonal of your front leg. Toes should be resting on the ground. There should be tension in the band.
- Tighten your core, and kick your right leg back. Keep your knee straight, tightly squeezing your glute.
- Return your right foot to starting position, keeping tension in the band. 
- Repeat for desired amount of reps and switch legs.

Standing banded glute kickback

C. 2 sets
C1. Alternating cossack squats with dumbbell x 20 reps (10/side)
C2. Dumbbell glute bridges x 20 reps
*Rest 60 seconds between sets

- Set up with your feet nice and wide, standing tall. Adjust your stance based on what feels comfortable for you and allows you to achieve the greatest end range of motion without movement compensations.
- Hold a kettlebell or dumbbell at your chest with your elbows tight against you.
- Squat down to a full deep squat on one side, keeping both heels on the ground. In the bottom position, the squatting leg is fully flexed at the ankle, the knee is out over the toe, the other leg is straight, and the torso is upright.
- As you squat down, externally rotate the straight leg so that the toes come up off the ground while the heel stays firmly planted.
- Press into the ground through the bent leg to bring yourself back up to the starting position, standing tall in your wide stance.
- Repeat on opposite side to complete the rep.

Goblet cossack squat alternating

- Lay flat on the ground, knees bent and feet planted on the floor. 
- Press your hips toward the ceiling and hold them there. 
- Hold a dumbbell in each hand, straight up toward the ceiling before lowering the dumbbells to your chest, upper arms 6" away from your body. 
- Gently touch your elbows to the floor before pressing back up.

Dumbbell glute bridge

Circuit 1

- Have a bench across your upper back, keeping your upper body rigid with abs engaged.
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes.

Bodyweight hip thrust with mini band

W1/D1 Glutes

Molly

W1/D2 Glutes

Elena

W2/D1 Glutes

Jessica

W2/D2 Glutes

Great workout!!!  I'm going to be feeling it tomorrow!! Thanks for helping me get a nice cruise butt!!  😜 ✌

W3/D1 Glutes

W3/D2 Glutes

W4/D1 Glutes

Anika

I to skip the 100 set.  My knees would break 😂😂 but great workout and I'm doing extra now to make up for the missed lunges.

W1/D1 Glutes

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