Name: Playbook - Sarah Herse - W3/D1 Glutes
Uploaded: 2023-09-04T21:41:16.606Z
Duration: 30 min
Description: W3/D1 Glutes

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

CHRISTINA

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 12/leg not alternating
*Increase reps and/or weights this week
**Rest 60 seconds between sets
 
B. 3 sets
B1. Monster Walk x 10 right + 10 left
B2. Dumbbell pull-through x 12 reps w/ heavy DB
*Rest 60 seconds between sets

C. 3 sets
C1. Russian Kettlebell Swing x 12 reps (heavy!)
C2. Dumbbell kneeling squat x 12 reps (slow & controlled, pause each rep at the bottom)
*Rest 60 seconds between sets

D. 2 sets
D1. Abduction with mini band x 30 reps leaning forward + 30 upright + 30 leaning back
*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

A1. Dumbbell Bulgarian split squat x 12/leg not alternating
*Increase reps and/or weights this week
**Rest 60 seconds between sets

Dumbbell Bulgarian split squat

B. 3 sets
B1. Monster Walk x 10 right + 10 left
B2. Dumbbell pull-through x 12 reps w/ heavy DB
*Rest 60 seconds between sets

10 right + 10 left

- Place a band slightly above your ankles, standing tall and starting with your feet about hip width.
- Take a small step forward, maintaining the distance between your feet.
- Walk forward and backward for the prescribed number of repetitions.
- Smaller steps are better steps, and keep tension through the band for the entire time.

Lateral monster walks with mini band

Dumbbell pull-throughs

Circuit 1

C. 3 sets
C1. Russian Kettlebell Swing x 12 reps (heavy!)
C2. Dumbbell kneeling squat x 12 reps (slow & controlled, pause each rep at the bottom)
*Rest 60 seconds between sets

Russian kettlebell swings

Dumbbell kneeling squat

Circuit 2

D. 2 sets
D1. Abduction with mini band x 30 reps leaning forward + 30 upright + 30 leaning back
*Rest 60 seconds between sets

Seated abduction with mini band

W3/D1 Glutes

Alexia

Janelle

Misty Kale

W1/D1 Glutes

Molly

Sheila Calvo

W1/D2 Glutes

Elena

W2/D1 Glutes

Jessica

W2/D2 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.

W3/D1 Glutes

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