Name: Playbook - Taylor Mei - Glutes: 2/1
Uploaded: 2024-04-01T13:08:27.025Z
Duration: 45 min
Description: Glutes: 2/1

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!!!!

candice

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

Shroog AJ

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

yangBAE

Patricia

Dewangi

Love the workout , really challenging I somtimes can't finish the workout before work because it takes me more than 45 minutes but great when I have lots of time !

Alana

Stephanie

Lucia

Pavallam

Day 1: Quads & Glutes 

Activation: 
- Standing leg kicks (front-back) x 10 (each side)
- Standing legs kicks (side-side) x 10 (each side)
- Banded standing abductions x 15 (each side)
- Banded kickbacks x 15 (each side)
- Deep squat hold x 30 seconds 

Workout
A1: BB squats 4 x 8-8-6-6

B1: DB rear foot elevated lunges 4 x 8-10 (each side)
B2: DB sumo squats 4 x 15

C1: Single leg leg extensions 3 x 15 (each side)

D1: Cable kickbacks 3 x 12-15 (each side)
D2: Banded monster walks 3 x 30 seconds 

E1: DB step-ups 3 x 10-12 (each side)

Cool down: 
- Treadmill incline walking x 5 
- Standing hip flexor stretch x 20 seconds (each side)
- Lunge complex x 20 seconds (each side)

- Standing leg kicks (front-back) x 10 (each side)
- Standing legs kicks (side-side) x 10 (each side)
- Banded standing abductions x 15 (each side)
- Banded kickbacks x 15 (each side)
- Deep squat hold x 30 seconds

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Kicks (front-back)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- From a standing position with a band placed just above your knees
- Lift and lower one leg out to the side against the resistance of the band
- Work both sides

Banded Abductions

- Start in a standing position with a band placed just above the knees
- Kick one leg back and up, engaging your glute
- Work both sides

Standing Banded Kickbacks

- 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

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

B1: DB rear foot elevated lunges 4 x 8-10 (each side)
B2: DB sumo squats 4 x 15

- Set up in a split stance with your back 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 Rear Foot Elevated Lunge

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB Sumo Squats

Superset

- Sit on the machine with the pad at the bottom of your shin 
- Extend your leg engaging your quad
- Pause at the top and lower slowly
- Complete desired reps then repeat on the opposite leg

Machine Leg Extensions (single leg)

D1: Cable kickbacks 3 x 12-15 (each side)
D2: Banded monster walks 3 x 30 seconds

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickbacks

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded Monster Walk

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the back leg up, lifting the knee forward of your body 
- Step down and repeat 
- Work both sides

DB Step Up w Knee Drive

- Treadmill incline walking x 5 
- Standing hip flexor stretch x 20 seconds (each side)
- Lunge complex x 20 seconds (each side)

- Walk on the treadmill set to an incline

Treadmill incline walk

- Standing on one leg, bend the opposite leg, bringing your heel to your glute
- Place your knees on the top of a bench
- Gently lean into a a hip flexor stretch
- Work both sides

Standing Hip Flexor Stretch (R)

Standing Hip Flexor Stretch (L)

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

Lunge Complex (R)

Lunge Complex (L)

Cool down

Glutes: 2/1

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! 😅

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! 💪

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: 2/1

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