Name: Playbook - Taylor Mei - Glutes: 2/2
Uploaded: 2024-04-01T13:08:27.030Z
Duration: 45 min
Description: Glutes: 2/2

Hit a personal best when sharing equipment. Guy wanted to load more weight when I was doing bridges….said yes without thinking. Went from a 40kg b stance bridge to 90kg 🥵🥵🥵 not gonna lie was a little light headed but super glad I managed 2x sets at 90kg each leg!

candice

Spinning for wu,backwards order 
Let’s reachin 110kg hip thrusts(noband 😂
#2023msooofreadddddddyyy👊🏻

yangBAE

I need 60 secs in between sets to catch my breath so the workout takes me much longer. I can feel my glutes getting stronger each passing session. All in all great routine. Thank you

Sonali

I cannot get over how much I love your supersets and stretches lol 🫶

Kelsey

Stephanie

Olga

Day 2: Hamstrings & Glutes 

Activation: 
- Elephants x 8 each side
- Straddle 3 point reaches x 5 
- Cossack squat w internal rotation x 5 each side

Workout
A1: Hamstring curls 5 x 10-12 

B1: DB curtsy lunges 3 x 10-12 (each side)
B2: BB B-stance hip thrusts 3 x 12 (each side)

C1: Single leg deadlifts 3 x 10 (each side)

D1: Slider hamstring curls 3 x 10-12 
D2: DB Bulgarian lunges 3 x 10 (each side)

E1: BW Bulgarian lunges 3 x 15 (each side)

Cool down: 
- Treadmill incline walking x 5 minutes 
- Adductor rocks x 10 (each side)
- Frog stretch x 20 seconds 
- Wall hip flexor stretch x 20 seconds

- Elephants x 8 (each side)
- Straddle 3 point reaches x 5 
- Cossack squat w internal rotation x 5 (each side)

- Stand in a stagger stance 
- Hinge at the waist and bend the back leg slightly as you swing your arms forward in an elephant trunk manner
- Work both sides

Elephants

- Get into a standing straddle position
- Reach with your hands in front of you 
- Reach between your feel
- Reach behind you between your legs

3 Point Straddle Reaches

- Get into the bottom of a Cossack squat 
- Rotate towards the extended leg and drop the high knee to the ground as you do
- Rotate back to the starting position
- Work both sides

Cossack with Internal Rotation

Activation

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Machine Hamstring Curls

B1: DB curtsy lunges 3 x 10-12 (each side)
B2: BB B-stance hip thrusts 3 x 12 (each side)

- With a dumbbell in each hand, chest up
- Step one leg back behind your opposite leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Work both sides

DB Curtsy Lunge

- Place your upper back on the bench, feet in a B-stance position, banded just above the knees and the bar across your hips
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

BB Banded B-Stance Hip Thrusts

Superset

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keeping the dumbbells close to your body
- Lift back up engaging your glutes
- Work both sides

DB Single Legged Deadlift

D1: Slider hamstring curls 3 x 10-12 
D2: DB Bulgarian lunges 3 x 10 (each side)

-Lay flat on the ground with your hands at your sides and your feet on sliders and hips slightly off the ground
-Raise your hips as your curl your heels towards your butt activating guru hamstrings
-Slide your legs bak out and into the starting position

Slider Hamstring Curls

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Work both sides

DB Bulgarian Lunge

- Stand in front of a box with one foot elevated and back on the box with the other foot firmly on the ground
- Lower your body until your front leg is bent to 90 degrees
- Stand back up to the starting position
- Work both sides

Bodyweight Bulgarian Lunge

- Treadmill incline walking x 5 minutes 
- Adductor rocks x 10 (each side)
- Frog stretch x 20 seconds 
- Wall hip flexor stretch x 20 seconds (each side)

- Walk on the treadmill set to an incline

Treadmill incline walk

- Start on one knee with your other leg out to the side and your hands on the ground in front of you
- Rock back towards your foot behind you and back up to the stating position
- Work both sides

Adductor Rocks

- Positioning yourself so that elbows are on the ground and knees are wide
- Sitting into the stretch, opening up your hips

Frog Stretch

- Kneel down and place one knee on the floor/pad and your toes against the wall
- Now place your opposite foot on the ground in front of you, knee is directly above your ankle
- Place your hands on your front knee to help keep your torso straight
- Work both sides

Wall Hip Flexor Stretch (R)

Wall Hip Flexor Stretch (L)

Cool down

Glutes: 2/2

I thought my push dexterity was much better than it actually is. Thank you 😂

Vincent

Horribly wonderful or wonderfully horrible I’m not sure LOL 😂 really great workout, I thought I was good with push movements! 😅

Diana

Upper Body: PUSH

Moira

Megan

Kevin

Upper Body: PULL

Augusto

Brutal in just the right way. Haven't done a dedicated shoulders workout in months and omg

Jana

M@mstark.me

Upper Body: Shoulders

Shawna

Upper Body: Back & Arms

Show us what we’re muscles and skills we’re working out

Stephany

Upper Body: Back & Biceps

Love it, trying to do 2 leg days one upper (switching between push and pull) with cardio to finish and one giant set with cardio blast finisher. Loving the leg options, but running out of push and pull 💪🏻 defo getting stronger tho, which is great 🔥🔥🔥and my VO2 max is slowly climbing back up Wahey 🤗🥇🏆

Upper Body: Chest & Triceps

I appreciate the focus on the shoulders! Good stuff! 💪

Dewangi

My shoulders feel it! I had to do it at home today so I used resistance bands in place of the cable SA.

Carrie

Ilane

These are my favs! High burn, super sets and super challenging. 🔥🔥🔥

Lower Body: Quads & Glutes

Ooooowwweeeee gonna be feeling this later 🔥

Tejiri

Lower Body: Hamstrings & Glutes

Those Bulgarian split squats kill me 😅

Definitely challenging but great workout to push yourself , did this workout on a day off because it took me an hour and a half to finish but with longer breaks as I needed 😂 loving these programs

Glutes: 2/2

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