Name: Playbook - Taylor Mei - Glutes: 4/3
Uploaded: 2024-04-01T13:08:27.062Z
Duration: 45 min
Description: Glutes: 4/3

yangBAE

Amazing per usual🔥 I love all your workouts

Kelsey

Pavallam

Day 3: Full Legs  

Activation: 
- Deep squat hold x 20 seconds 
- Internal and external ankle rotations x 10 (each side)
- Front lunge rocks x 10 (each side)

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

B1: DB front leg elevated lunges 3 x 10-12 (each side)

C1: DB sumo squat pulses 3 x 15
C2: DB banded deadlifts 3 x 10-12 

D1: Banded BB hip thrusts 4 x 10-12 

E1: Leg press (wide) 4 x 15-20 

Cool down: 
- Treadmill incline walking x 5 minutes 
- Crossover pike stretch x 20 seconds (each side)
- Anchored straddle stretch x 20 seconds 
- Lunge complex x 20 seconds (each side)

- Deep squat hold x 20 seconds 
- Internal and external ankle rotations x 10 (each side)
- Front lunge rocks x 10 each side

- Hold onto the rack/rig for stability if you need to
- Shoot your hips back and down into a deep squat position
- Hold

Deep Squat Hold

- Rotate your ankle internally 
- Rotate your ankle externally
- Work both sides

Internal and External Ankle Rotations

- Starting in front lunge stretch position 
- Rock back and return to “resting” position
- Work both sides

Front Lunge Rocks

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

- Set up in a split stance with your front foot elevated on a plate/plates
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top
- Work both sides

DB Front Foot Elevated Lunge

C1: DB sumo squat pulses 3 x 15
C2: DB banded deadlifts 3 x 10-12

- Stand in a wide toed out stance 
- Hold a dumbbell in goblet position 
- Lower into a squat and pulse for time or reps

DB Sumo Squat Pulses

- Begin with dumbbells in each hand and feet hip width apart
- Press hips back and lower dumbbells down until mid to lower shins
- Lift back up to standing and press hips forward

Banded DB Deadlifts

Superset

- Support upper back on a bench, banded just above the knees 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

Banded BB Hip Thrust

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

Leg Press (wide)

- Treadmill incline walking x 5 minutes 
- Crossover pike stretch x 20 seconds (each side)
- Anchored straddle stretch x 20 seconds 
- Lunge complex x 20 seconds (each side)

- Walk on the treadmill set to an incline

Treadmill incline walk

- Stand with one foot crossed over the other
- Lean forward at the waist stretching

Crossover Pike Stretch (R)

Crossover Pike Stretch (L)

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

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

Lunge Complex (R)

Lunge Complex (L)

Cool down

Glutes: 4/3

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

Alana

Lower Body Hamstrings & Glutes

Excellent! Pretty hard to find a lower body exercise that I don’t like. If you can create a workout using Nordic curls I’d love to try it as I’ve never done them before and they look evil 😂😈 but I also accept I clearly have some issues with asking for this 😅😂😂😂

Javier Castillo

This is one of those leg workouts, after which you walk like a toddler for couple of hours and can't properly react to surroundings. Definitely will repeat.😁

Alisa

I appreciate the Bugarian squats at the end. They kill me if in the middle!

Fabi

Lower Body: Full Legs

Glutes:1/1

Angelica

Brilliant I LOVED it!! first time I enjoy pain

Maria

Glutes:1/2

It took me more than 45 min but it was a great workout!

Maybe some at home alternatives? And the first week is very brutal for someone who may be a complete beginner

Merjyl

Monday get it right 🔛❤️‍🔥👊🏻🙌🏻🖖🏻🦵🏻🍑hack machine for backsq;➕Bulgarian shift lunges;unilateral technique m feelin good 😊 btw outdoor run was a bonus wu haha

Glutes: 1/3

Really good one!!! Tomorrow is HIIT or Giant set day so saving a run till then. But looking forward to feeling the burn in my legs!!!!

Amazing workout it’s been a while since I felt this burn🔥🔥

Shroog AJ

Let’s get da countdown started ⏳✅#tgif🦵🏻

Glutes: 2/1

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!

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

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

Glutes: 2/2

Great, fav leg work out so far. Did a 250 metre sprint on the rower afterwards (maximum effort) as a bonus! 🔥🔥🔥

#5 been a while since last time did landmine sq 😊

Such a good one!!! Lifting heavier each time 💪💪💪
Feeling slightly proud of myself haha

Maddie

Glutes: 2/3

Marked difference in my quads and glutes strength since I began these workouts. So delighted 😁

I was FINISHED after the Bulgarian split squats...
The roll at the end of the training was awful, but felt so good at the same time haha
Love the feeling of accomplishment you get when you finish training 💪🙌🙌🙌

Glutes: 3/1

❤️‍🔥 hard workout ! You gotta push through it but it was fire !

Katie

Glutes: 3/2

Ishrath

#mood4now
🎵
“Whatever it takes,coz I love the adrenaline in my veins “
🐉Imagine🐉

Glutes: 3/3

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

Glutes: 4/3

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