Name: Playbook - Taylor Ferringer - W5/D5 Glute Focus
Uploaded: 2023-03-19T04:21:09.575Z
Duration: 90 min
Description: W5/D5 Glute Focus

Working Sets -

   Snatch Grip Elevated Deadlifts 
   Barbell Good Mornings
   DB Bulgarian Split Squats
   DB Floor Glute Bridge
   Barbell Single Leg Hip Thrust
   Weighted Standing Calf Raises

Cardio -
   
   Incline Treadmill Walk

- Start with a snatch grip on bar
- Stand on a plate (2-3 inch elevation)
- Drive through your heels, push hips forward, pulling the weight up
- Slowly lower back down keeping your back flat
- Keep the bar close to your body during the entire movement

Snatch grip elevated deadlift

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Squat and Bridge Superset

- Place your upper back on the bench
- Hold Dumbbell in lap
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

DB Single leg hip thrust

- Place foot so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Single leg press calf raise

10 MIN - LVL 5 INCLINE
5 MIN - LVL 10 INCLINE
5 MIN - LVL 15 INCLINE 
20 MIN TOTAL @ 3.0 Speed

Incline Treadmill Walk

W5/D5 Glute Focus

W1/D1 Quads, Hamstrings & Glutes | A

W1/D2 Back, Shoulders, Triceps & Abs

W1/D3 Quads, Hamstrings & Glutes | B

W1/D4 Back, Shoulders, Biceps, Triceps & Abs

W1/D5 Glute Focus

W2/D1 Quads, Hamstrings & Glutes | A

W2/D2 Back, Shoulders, Triceps & Abs

W2/D3 Quads, Hamstrings & Glutes | B

W2/D4 Back, Shoulders, Biceps, Triceps & Abs

W2/D5 Glute Focus

W3/D1 Quads, Hamstrings & Glutes | A

W3/D2 Back, Shoulders, Triceps & Abs

W3/D3 Quads, Hamstrings & Glutes | B

W3/D4 Back, Shoulders, Biceps, Triceps & Abs

W3/D5 Glute Focus

W4/D1 Glutes & Hamstrings

W4/D2 Back, Shoulders, Triceps & Abs

W4/D3 Quads and Glutes

W4/D4 Back, Shoulders, Chest, Triceps & Abs

W4/D5 Glute Focus

W5/D1 Glutes & Hamstrings

W5/D2 Back, Shoulders, Triceps & Abs

W5/D3 Quads and Glutes

W5/D4 Back, Shoulders, Chest, Triceps & Abs

W6/D1 Glutes & Hamstrings

W6/D2 Back, Shoulders, Triceps & Abs

W6/D3 Quads and Glutes

W6/D4 Back, Shoulders, Chest, Triceps & Abs

W6/D5 Glute Focus

W5/D5 Glute Focus

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