Name: Playbook - Sarah Herse - W2/D2 Glutes
Uploaded: 2023-09-04T21:41:16.592Z
Duration: 30 min
Description: W2/D2 Glutes

Jessica

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. 4 sets
A1. Barbell 1 & 1/4 hip thrust
2  x 10 reps 
2 x 8 reps
*use a mat/pad under bar for comfort
**If you don't have a barbell you can use a DB
***increase weight for last 2 sets
 
B. 3 sets
B1. Front foot elevated dumbbell split squat x 12 reps/leg
B2. Reverse hyper on bench x 15 reps with pause & squeeze at the top of each rep
*Optional: use mini band above knees on reverse hyper
**Rest 60 seconds between sets
 
C. 2 sets
C1. Banded glute bridges x 20 reps
C2. Glute bridge abduction x 20 reps
C3. Donkey kicks (with mini band) x 20 reps/leg
C4. Glute march with mini band x 20 reps (10/leg, alternating)
*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

Squat to alternating heel tap

Glute march

Banded good morning

Warmup

A. 4 sets
A1. Barbell 1 & 1/4 hip thrust
2  x 10 reps 
2 x 8 reps
*use a mat/pad under bar for comfort
**If you don't have a barbell you can use a DB
***increase weight for last 2 sets

Barbell 1 & 1/4 hip thrust

B. 3 sets
B1. Front foot elevated dumbbell split squat x 12 reps/leg
B2. Reverse hyper on bench x 15 reps with pause & squeeze at the top of each rep
*Optional: use mini band above knees on reverse hyper
**Rest 60 seconds between sets

Front foot elevated dumbbell split squats

Reverse hyper on bench with mini band

Circuit 1

C. 2 sets
C1. Banded glute bridges x 20 reps
C2. Glute bridge abduction x 20 reps
C3. Donkey kicks (with mini band) x 20 reps/leg
C4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 seconds between sets

Banded glute bridges

Glute bridge abduction

Donkey kicks with mini band

Glute burnout: Mini band only

W2/D2 Glutes

Alexia

Janelle

Misty Kale

W1/D1 Glutes

Molly

W1/D2 Glutes

Elena

W2/D1 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/D2 Glutes

Community

More workouts from Sarah Herse