Name: Playbook - Taylor Mei - Glutes: 4/1
Uploaded: 2024-04-01T13:08:27.053Z
Duration: 45 min
Description: Glutes: 4/1

yangBAE

Kelsey

I can feel lactic acid everywhere in my legs...😅😅😅

Maddie

Olga

Day 1: Quads & Glutes 

Activation: 
- Standing hip rotation x 10 (each side)
- Straddle reaches x 20 seconds 
- Deep squat hold with internal rotation x 5 (each side)

Workout
A1: BB squats 4 x 12-12-10-10 

B1: Leg extensions 4 x 15

C1: Heel elevated squats 4 x 10-12 
C2: DB walking lunges 4 x 12 (each side)

D1: Leg press (shoulder width) 3 x 10-12 
D2: Banded squat jumps 3 x 15 

E1: BB hip thrusts 5 x 10 

Cool down: 
- Treadmill incline walking x 5 minutes
- Lunge complex x 20 seconds (each side)
- Figure 4 stretch x 20 seconds (each side)
- Lacrosse ball glutes x 3-5 minutes

- Standing hip rotation x 10 (each side)
- Straddle reaches x 20 seconds 
- Deep squat with internal rotation x 5 (each side)

- Stand on one leg as you raise one knee into the air and rotate your knee externally and internally
- Work both sides

Standing Hip Rotations

- 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

- Sitting in a deep squat 
- Shift weight into one leg 
- Internally rotate your knee toward the floor
- Repeat on the other side

Deep Squat with Internal Hip Rotation

Activation

- Position bar on upper traps (can use foam pad if needed)
- Feet shoulder width feet apart & facing forward
- Pushing your hips back as you lower aiming to hit at least 90 degrees
- Breathe in on the way down, and out on the way up
- Keep core tight

BB Squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Machine Leg Extensions

C1: Heel elevated squats 4 x 10-12 
C2: DB walking lunges 4 x 12 (each side)

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heels Elevated Goblet Squats

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

Superset

D1: Leg press (shoulder width) 3 x 10-12 
D2: Banded squat jumps 3 x 15

- Keeping your back flat against the pad
- Start with a shoulder width stance 
- Drive through your heels forward pressing the platform 
- Bring the platform in with a slow controlled motion

Leg Press (shoulder width)

- Start with hip width stance, band just above your knees
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Banded Jump Squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and feet firmly on the floor
- Push through your heels, driving your hips up 
- Squeeze your glutes at the top before lowering with control 
- Maintaining a neutral spine and core tight throughout the movement

BB Hip Thrust

- Treadmill incline walking x 5 minutes
- Lunge complex x 20 seconds (each side)
- Figure 4 stretch x 20 seconds (each side)
- Lacrosse ball glutes x 3-5 minutes

- Walk on the treadmill set to an incline

Treadmill incline walk

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex (R)

Lunge Complex (L)

- Cross your ankle over your knee/thigh
- Reach through and gently pull your legs toward you
- Work both sides

Figure 4 Stretch (R)

Figure 4 Stretch (L)

Lacrosse Ball - Glutes

Cool down

Glutes: 4/1

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! 😅

candice

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: 4/1

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