Name: Playbook - Sean Garner - W3/D2 Glutes
Uploaded: 2022-11-15T19:51:51.353Z
Duration: 30 min
Description: W3/D2 Glutes

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!

Begin standing with your feet shoulder width apart and your hands at your sides.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

Glute Bridge March

Banded Seated Abduction

Circuit 1

Hold dumbbells in front of your legs. Keep your shoulders back, and your knees slightly bent. This is your starting position. 

Push your hips back and lower the weights. Keep the weights close to your body.  Return to the starting position by driving your hips forward and standing up tall. 

Repeat for the designated number of reps.

Dumbbell RDL

Keep your toes pointed forward as let your knee come forward and hip go back. 

Maintain good posture through the entire spine, keeping your head and chest up as you press the weight out.

Pause at the bottom of the motion, and then extend through the working leg to return to a standing position. That is one rep.

Repeat for the designated number of reps.

Lateral Squat Press Out

Frog Pumps

Circuit 2

W3/D2 Glutes

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

W1/D5 Glutes, Core & Conditioning

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!

W3/D2 Glutes

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