Name: Playbook - The Fit Green Goddess - Lower Body (Glutes)
Uploaded: 2023-04-01T11:08:04.588Z
Duration: 60 min
Description: Lower Body (Glutes)

Get ready to feel your glutes get harder, smaller, rounder, and more fit-looking! This workout is amazing! 

Here is what you need:

treadmill
Barbell
low or medium height box
kettlebell (heavy)
Dumbbells (moderate)
cable with rope

warm up with the treadmill: try walking for a minute, jog for a minute until you reach one mile. This will give your body a chance to get the blood flowing.

1. Prisoner Squats- 20 reps
2. Marching glue raise- 20 reps
3. Walking lunge- No weights 24 reps (no video)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Warm up

SUPER SET with an explosive move AFTER the 4th round

1. Barbell Hip Thrust- 12 /10 /10 /8

2. Kettlebell Box Step down- 12 /10 /10 /8

After the 4th round- 
Bench squat to explosive squats- 15 reps

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

Bench squat to bench explosive jump squat

Round One:

SUPER SET with an explosive move AFTER the 4th round

1. Dumbbell Curtsy lunge- alternating - 20 reps each leg all 4 sets

2. Bulgarian Split Squats with 1 kettlebell- 10 /10 /8 /8 reps each leg

AFTER 4th round- Box Jumps 10 reps

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge (front loaded)

- Holding a single kettlebell at your side perform a Bulgarian split squat 
- Repeat for desired reps
- Work both sides

Kettlebell single arm split squat

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Round Two

SUPER SET with an explosive move AFTER the 4th round

1. Dumbbell deadlift (2) heavy dumbbell- 8 reps / 4 rounds

2. Cable pull-through for glutes- 10 reps / 4 rounds

AFTER 4th ROUND- grab two big plates and stack them. You’ll do jump squats off of them. (Not in video)10-12 reps

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Round Three

Lower Body (Glutes)

Leg day!

Legs at home

Moving it Monday

Tighten up Thursday!Leg day

LOWER BODY

Mary

Glutes + Hams

I almost skipped the conditioning round and ran but so glad I did it. I’m exhausted! Great workout.

Lower body (1h)

LOWER BODY #2- Quads + Hams

Legs

I thought it wasn’t going to be enough so I threw in a 3 mile warmup. I was wrong - it kicked my ass. Loved it.

Glutes quads hams

Legs + Tread

Giovanna

Loved the work out. The timing was perfect. I was able to do some cardio (tennis) beforehand which rounded everything out nicely. Good combination of legs and conditioning.

Legs Core Conditioning

Thursday- leg day!

Lower Body- Monday

Lower Body- Wednesday

Big Leg Day!!

Loved it! Tried the abductors with a glute bridge and seated. Seated was definitely harder. Also I don’t think I have ever done those frog exercises - next time I won’t wear a tennis skirt! 😳

Lower Body (Glutes)

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