Name: Playbook - Sean Garner - W1/D5 Glutes, Core & Conditioning
Uploaded: 2022-11-15T19:51:51.264Z
Duration: 30 min
Description: W1/D5 Glutes, Core & Conditioning

Welcome to Project MomBod!

I am looking forward to seeing how you transform your body over the next 4 weeks and beyond!

These workouts are designed to be done in less than 30min so stay moving.

If you have any questions please feel free to reach out to me so that I know how I can best serve you🙏

Also, be sure to tag me @SeanGarner on Instagram and use the hashtag #ProjectMomBod so that I can keep up with your progress👊👍

Go crush it and become the fit mom your family needs! 

Have an AWESOME day and talk soon!

Position yourself into a front lunge stance. Grasp a dumbbell in each hand, letting them hang at the sides. This is the starting position.

Begin by descending, keeping your weight on your front knee and lowering your back knee to the ground. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel to extend the knee and hip returning to the starting position.

Repeat for the designated number of reps. Switch legs. Repeat.

Split Squat

Assume a pushup position with your knees bent at 90-degree angles and directly underneath your hips. Your knees should be elevated. This is your starting position. 

Do not allow your lower back to rise or round and brace your abs.
Move sideways, with your left hand and right foot to the right a few inches. Pause, and then “walk” your right hand and left foot to the right. You should be in the starting position again.

Complete the designated distance.

Lateral Bear Plank

Check out the video for the set up.Lay on the floor with your feet flat and knees bent. This is the starting position.

Execute this movement by driving through the heel, extending your hips upward squeezing the glutes. Pause and then return to the starting position. 

Repeat for the designated number of reps.

Banded Dumbbell Hip Lift

Circuit 1

Start in a split squat position with hands on your hips, torso upright, and knees bent at a 90-degree angle.  This is the starting position. 

Push explosively off the ground, jumping and switching the position of your legs while in mid-air, landing into the lunge position with opposite leg forward.  

Repeat for designated amount of time or reps

Alt Split Jumps

Hold a pair of dumbbells at arm’s length next to your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees. 

Next, swing the dumbbells behind you while pushing your hips and hamstrings back as far as you can. Do this until your trunk is parallel with the floor while keeping your knees soft and a slight natural arch in your back. (You should feel a stretch in the backs of your thighs.) 

Explosively thrust your hips forward and come to a full stand, squeezing your glutes at the top of the movement. At the same time, swing your arms forward until they’re in front of your chest. That’s 1 rep.

DB Skier Swings

Assume a side plank position, with your elbow below your shoulders. Your forearm is braced against the floor. Straighten your legs below your body, and keep your weight distributed between your feet and your elbow.  This is the starting position. 

Raise your hip off the ground and grab your weight.

Keeping your shoulder blade pulled back press the dumbbell up towards the ceiling.

Slowly lower down to the starting position.

Switch sides. Repeat.

Side Plank Side Press

Circuit 2

W1/D5 Glutes, Core & Conditioning

Juls

Austine Harris

W1/D1 Legs & Core

Vesko

Katherine

W1/D2 Glutes

Really good thank you. I do not like the hollow sits

Craig Dunn

Annemarie Biondi

W1/D3 Upper Body

Michelle

Whitney

W1/D4 Legs & Core

Thank you, it was great. Was having one of those days where is didnt fancy doing anything and this was my get our and go.

I combined a 1/2 hour leg and this.....I’m done😂😂🤠

W1/D6 Upper Body

I just sometimes don’t understand the difference that you explain between 1 st and 2nd position otherwise great workout

Alin

I need to buy bands so I can do all the exercises at the gym in my building

Legs are burning! Warmed up with a 5k and implemented some box jumps and wall balls between rounds! TGIF!

W1/D5 Glutes, Core & Conditioning

Community

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