Name: Playbook - Sarah Herse - W3/D2 Glutes
Uploaded: 2024-03-20T21:08:54.386Z
Duration: 30 min
Description: W3/D2 Glutes

Maria

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 2 second 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. Dumbbell death march x 20 steps (10/leg)
B2. Band (or cable) pull throughs with heavy band x 20 reps 
**Rest 60 seconds between sets

C. 3 sets
C1. Banded glute bent kickback x 20 reps/leg
*Rest 30 seconds between sets

D. 2 sets
D1. Banded lateral walks in place x 20 reps
D2. Banded curtsy lunge pulse on each side x 20 reps
D3. Banded squat pulse x 20 reps
D4. Banded lateral walks in place x 20 reps
**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. 3 sets
A1. Barbell hip thrust x 10 reps with a 2 second 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. Dumbbell death march x 20 steps (10/leg)
B2. Band (or cable) pull throughs with heavy band x 20 reps 
**Rest 60 seconds between sets

Dumbbell death march

Cable pull-through

Circuit 1

C. 3 sets
C1. Banded glute bent kickback x 20 reps/leg
*Rest 30 seconds between sets

Banded glute bent kickback

D. 2 sets
D1. Banded lateral walks in place x 20 reps
D2. Banded curtsy lunge pulse on each side x 20 reps
D3. Banded squat pulse x 20 reps
D4. Banded lateral walks in place x 20 reps
**Rest 60 seconds between sets

Banded lateral walks in place

Curtsy lunge pulse with mini band

Squat pulse with mini band

Banded lateral walks in place glute exercise

Glute burnout: mini band only 2

W3/D2 Glutes

Alexia

Janelle

Misty Kale

W1/D1 Glutes

Molly

Sheila Calvo

W1/D2 Glutes

Elena

W2/D1 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

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/D2 Glutes

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