Name: Playbook - Tay Marsh - Banded Glutes
Uploaded: 2022-04-19T18:40:12.638Z
Duration: 45 min
Description: Banded Glutes

Complete the warm up on the “warmup” tab. 

Exercise 1a: Banded Lateral Walk + Squat Jump
Exercise 1b: Banded Reverse Lunge
Exercise 2a: Banded Single Leg Glute Bridge
Exercise 2b: Seated Banded Abduction 
Exercise 3a: Banded Sumo Jump squats
Exercise 3a: Banded Wall Sit Hold + Abduction 
Exercise 4a: Banded Fire hydrants + Kickbacks
Exercise 4b: Banded Glute Bridge + Abduction

- Place band around your knees
- Squat until you’re parallel 
- Take 2 lateral steps 
- Perform a single squat jump
- Repeat in the opposite direction

Banded Lateral Walk + Squat Jump

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeat on opposite side

Banded Reverse Lunge

Superset

- Place the band 1-2 inches above your knee 
- Lay flat on your back
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Repeat on other side

Banded Single Leg Glute Bridge

- Place band 1-2 inches above your knees
- Sit upright on the floor 
- Place your feet together and keep them flat on the floor throughout the whole movement.
- Press your knees out as far as they can go.
- Hold for a second and return to starting position
- Don’t rush the movement

Seated Banded Abduction

- Push your hips as you come down
- Reach parallel and explode up

Sumo Jump squats

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Push your knees apart and hold for 1 second
- Return to starting position and repeat for duration

Banded Wall Sit Hold + Abduction

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- immediately extend your hips, taking your foot upward while engaging your glutes 
- Complete for duration and repeat on other side

Banded Fire hydrants + Kickbacks

- Place resistance band above your knees and lie down on your back. 
- Place feet as close to your glutes as possible, shoulder width apart, and push your hips towards the ceiling. 
- Keep this position through entire exercise while pressing your knees outward and back to starting position in a controlled motion.

Banded Glute Bridge + Abduction

Banded Glutes

By far, the hardest upper body workout routine I ever attempted to complete. Body cramping and arms are noodles. 🤛🏾🔥💪🏽

Banded Glutes

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