Name: Playbook - Sarah Herse - W4/D1 Glutes
Uploaded: 2024-03-20T21:08:54.400Z
Duration: 30 min
Description: W4/D1 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 deficit reverse lunge x 10/leg  (not alternating)
*If you do not have a barbell, you can use DB's instead
**Rest 60 seconds between sets
 
B. 3 sets
B1. Dumbbell RDL's x 12 reps 
B2. Curtsy lunge pulses with mini band x 20 reps/side
*Rest 60 seconds between sets
 
C. 2 sets
C1. Single leg hip thrust x 6 reps with 2 second pause at the top + 6 reps with a pulse at the top (1&1/4 reps) + 6 reps with constant tension
*perform all reps on one side and then switch to the other side
**Rest 30 seconds between sets
 
D. 2 sets
D1. Banded clam shell  x 30 seconds / side 
D2. Banded fire Hydrant  x 30 seconds / side
*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 deficit reverse lunge x 10/leg  (not alternating)
*If you do not have a barbell, you can use DB's instead
**Rest 60 seconds between sets

Barbell deficit reverse lunges

B. 3 sets
B1. Dumbbell RDL's x 12 reps 
B2. Curtsy lunge pulses with mini band x 20 reps/side
*Rest 60 seconds between sets

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

Curtsy lunge pulse with mini band

Circuit 1

C. 2 sets
C1. Single leg hip thrust x 6 reps with 2 second pause at the top + 6 reps with a pulse at the top (1&1/4 reps) + 6 reps with constant tension
*perform all reps on one side and then switch to the other side
**Rest 30 seconds between sets

Single leg hipthrust

D. 2 sets
D1. Banded clam shell  x 30 seconds / side 
D2. Banded fire Hydrant  x 30 seconds / side
*Rest 60 seconds between sets

Clamshell with mini band

Fire hydrant exercise with mini band

Banded glute finisher: clam shells & fire hydrants

W4/D1 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

W3/D2 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.

W4/D1 Glutes

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