Name: Playbook - Sweat Rewards - Week 1 D4 Glute Gains
Uploaded: 2024-01-11T02:57:32.524Z
Duration: 40 min
Description: Week 1 D4 Glute Gains

Akua

Warm up:
Do banded warm up for two rounds of 10 reps each, no rest between exercises.
- banded squats
- side steppers
- side step
- semi circle walk forward and back
- glute bridges
- fire hydrants

Do banded warm up for two rounds of 10 reps each, no rest between exercises.
- banded squats
- side steppers
- side step
- semi circle walk forward and back
- glute bridges
- fire hydrant

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally back and forth for desired time or steps

Banded side steppers

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally to the for desired steps
- Walk back the opposite direction for the same number of reps

Banded side step

- Get into a shallow squat position with a band placed just above the knees
- Walk forward using semi circle steps for desired steps

Banded front step semi circle

- Get into a shallow squat position with a band placed just above the knees
- Walk backward using semi circle steps for desired steps

Banded reverse step semi circles

- Lay on the floor with your legs bent, feet flat on the floor and a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold at full contraction
- Lower back to starting position with control

Banded glute bridges

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your left knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrant

Banded Warm Up

- Stand holding a kettlebell in each hand
- Step forward into a stagger stance with one leg
- Hinge at the waist performing a stiff leg deadlift to the front foot
- Stand up 
- Repeat back and forth while moving

DB death march

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward & snatching dumbbell to chest height
- commence close stance squat

Dumbbell deadlifts + goblet squat

Circuit 1-Hamstrings

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge pulses

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- place reasonable weigh in knee joint
-Raise your leg engaging your glute
- Keep your hips squared
-repeat on the other side

Weighted donkey kicks

Circuit 2- Glutes

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Drive your hips forward propelling KB forward and resting it in front of you

Kettlebell swing + hold

Side lunge into bent over row

- With kettlebells beside you grab kettlebells 
- Perform jump squats taking the kettlebell to the ground with each rep, alternating with a Bodyweight jump squat

Kettlebell jump squats 2

Circuit 3- Intro Quads

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

- Perform jumping squats switching between narrow and wide stance each jump

In and out jump squats

Finisher- Quads

Week 1 D4 Glute Gains

Improved Program, Better Results!

Great workout. Only had to modify one workout. Took me 64 min to complete. But I did it! Thanks.

Renee

ShannonMarie’

Week 1 D1 - Kettlebell Kick

Finished all except circuit 6. I need a day break! 😂 great body movement today.

Week 1 D4 Glute Gains

Community

More workouts from Sweat Rewards