Name: Playbook - Sarah Herse - W5/D2 Glutes
Uploaded: 2024-03-20T21:08:54.453Z
Duration: 30 min
Description: W5/D2 Glutes

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 12 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 front squats x 12 reps
B2. Alternating dumbbell reverse lunges x 12 reps
*Rest 90 seconds between sets

C. 2 sets
C1. Standing fire hydrant with mini band x 20 per side, slow & controlled
*Angle leg slightly behind you
**Rest 60 seconds between sets

D. 1 set
D1. Glute bridges with mini band x 50 reps
D2. Frog pumps x 50 reps
*just body weight

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 12 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 front squats x 12 reps
B2. Alternating dumbbell reverse lunges x 12 reps
*Rest 90 seconds between sets

Dumbbell front squat

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Dumbbell reverse lunges alternating

Circuit 1

C. 2 sets
C1. Standing fire hydrant with mini band x 20 per side, slow & controlled
*Angle leg slightly behind you
**Rest 60 seconds between sets

Standing fire hydrant with mini band

D. 1 set
D1. Glute bridges with mini band x 50 reps
D2. Frog pumps x 50 reps
*just body weight

Banded glute bridges

Frog pumps

Circuit 2

W5/D2 Glutes

Alexia

Janelle

Misty Kale

W1/D1 Glutes

Maria

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

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.

W5/D2 Glutes

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