Name: Playbook - Sarah Herse - W2/D1 Glutes
Uploaded: 2024-03-20T21:08:54.231Z
Duration: 30 min
Description: W2/D1 Glutes

Maria

Elena

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 reverse lunge x 10/leg (not alternating)
*If you don't have a barbell, you can use DB's
**Rest 60 seconds between sets
 
B. 3 sets
B1. Dumbbell sumo squat x 20 reps
B2. Jump Lunges x 16 reps (body weight only)
*Rest 60 seconds between sets

C. 2 sets
C1. Single leg hip thrust x 12-15 reps per leg w/ 2 second pause at the top
*Body weight only (or light dumbbell)
**Rest 30 seconds between sets

D. 2 sets
D1. Seated banded abduction leaning forward x 15 reps
D2. Seated banded abduction leaning back x 15 reps
D3. Feet elevated glute bridge w/ abduction x 15 reps
D4. Banded glute bridges x 15 reps
*Rest 30 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

- Set the back and place the majority of the loading in your right leg as you step your left leg backwards.
- With the hips loaded underneath the torso, and weight properly dispersed in the right heel and midfoot, stand up with a vertical torso.
- As you stand back up, bring your left leg back to the original position.
- Repeat for repetitions on the same leg before switching to the other leg.

Barbell reverse lunges

B. 3 sets
B1. Dumbbell sumo squat x 20 reps
B2. Jump Lunges x 16 reps (body weight only)
*Rest 60 seconds between sets

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Dumbbell sumo squat

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

Circuit 1

C. 2 sets
C1. Single leg hip thrust x 12-15 reps per leg w/ 2 second pause at the top
*Body weight only (or light dumbbell)
**Rest 30 seconds between sets

- Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg.
- Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle.
- Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement.
- Contract the glute of the working leg and lift your hips until they’re in line with your torso.
- Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position.

Single leg hip thrust

D. 2 sets
D1. Seated banded abduction leaning forward x 15 reps
D2. Seated banded abduction leaning back x 15 reps
D3. Feet elevated glute bridge w/ abduction x 15 reps
D4. Banded glute bridges x 15 reps
*Rest 30 seconds between sets

D1. Seated banded abduction leaning forward x 15 reps
D2. Seated banded abduction leaning back x 15 reps

- Sit on a flat bench/box with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.
- Put a resistance band around both legs right above the knees.
- In one motion, push your knees away from each other and then push back to touching each other. It should look like your are doing a butterfly with your knees.

Seated abduction with mini band

- Place a mini band around your lower thigh and lie flat on your back with your feet elevated on a box or bench.
- 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

Feet elevated glute bridge with mini band

- 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

Circuit 2

W2/D1 Glutes

Alexia

Janelle

Misty Kale

W1/D1 Glutes

Molly

Sheila Calvo

W1/D2 Glutes

I love it!! Hope to build a butt in 6 weeks

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.

W2/D1 Glutes

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