Name: Playbook - Sarah Herse - W1/D2 Glutes
Uploaded: 2023-09-04T21:41:16.498Z
Duration: 30 min
Description: W1/D2 Glutes

Molly

Sheila Calvo

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.Barbell hip thrust x 10 reps with a pause at the top of each rep
*use a mat/pad under bar for comfort
**If you don't have a barbell you can use a DB
***Rest 90 seconds between sets
 
B. 3 sets
B1. Band resisted kettlebell deadlift x 20 reps with heavy band & heavy KB
B2. Mini band squat pulses x 20 reps
*Rest 60 seconds between sets
 
C. 3 sets
C1. DB 1 & 1/4 glute bridge x 20 reps  & mini band optional
*Rest 45 seconds between sets
 
D. 2 sets
D1. Standing fire hydrant with mini band x 20 per side, slow & controlled
*angle leg slightly behind you, you can hold onto something for these
**Rest 60 seconds between sets

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

A. 3 sets
A1.Barbell hip thrust x 10 reps with a pause at the top of each rep
*use a mat/pad under bar for comfort
**If you don't have a barbell you can use a DB
***Rest 90 seconds between sets


- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell hip thrust

B. 3 sets
B1. Band resisted kettlebell deadlift x 20 reps with heavy band & heavy KB
B2. Mini band squat pulses x 20 reps
*Rest 60 seconds between sets

- Wrap a band around the rig a little lower than hip height and place around your hip crease area.
- Stand with a kettlebell placed between your feet.
- Push the hips backward while hinging and maintaining a straight back.
- Bend the knees keeping your back straight with your chest lifted.
- Grab the handles of the kettlebell with both hands.
- Push into the ground to stand up with straight arms and lift the kettlebell just above the knees.
- Keep your glutes tight and do not lean backward.

Band resisted kettlebell deadlift

- 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

Circuit 1

Mini band optional

- 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 briefly, come down about 1/4 way and then drive your hips up again and hold briefly.
- Come back down to the ground to complete the rep.
- Keep pelvis slightly tucked under during the entire movement

1 & 1/4 dumbbell glute bridge

2 x 20/side
*angle leg slightly behind you, you can hold onto something for these

- Place loop band just above knees. 
- Bend one knee while the other is firmly on the ground and hinge at the hips a little bit
- Lift bent knee to the side and return to starting position. 
- Repeat on opposite leg once all reps are completed

Standing fire hydrant with mini band

W1/D2 Glutes

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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!!  😜 ✌

CHRISTINA

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/D2 Glutes

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