Name: Playbook - The Fit Green Goddess - Lower body- focus is glutes. A little back in there too
Uploaded: 2023-04-01T11:08:04.656Z
Duration: 56 min
Description: Lower body- focus is glutes. A little back in there too

For this workout my main focus was glutes. I really wanted to go super heavy on the barbell hip thrusts. Those seem to be working as far as strengthening my glutes as well as shaping them the way I’d like. I also threw in some pull ups and some core and sprinkle of some shoulders I hope you enjoy this workout

This is a giant set. You will move from exercise one to exercise to to exercise three back to back. He will do four rounds of barbell hip thrusts. The rest of the moves are three rounds.
Try to keep your rep range between eight and 12 reps

1. Barbell hip thrust -

2. Resistance band lat pull-

3. Bent knee sit up with medicine ball-

- 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

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- lock feet under two heavy dumbbells
-with your chin up (like an orange is under it) Sit up lifting your shoulders and upper back off the ground. The twist is optional.
- Reaching as far forward as you can

Bent knee sit up

Round one

Same thing for round two you will do your sumo elevated squats for 4 rounds. 
For the chin ups if you are using assistance try to aim for 8 to 10 reps. If you are doing them unassisted do as many as you can with perfect form.Everything else is three rounds.

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Round two

This was a pretty good round. I liked doing the cable kickbacks with one knee on the bench it was something different and I actually felt it the next morning so give it a try always start with a light light wait until you figure out your form and make sure that you’re squeezing that glute! go nice and slow as always

1. Cable kickback- 15 each side 

2. Dumbbell standing shoulder press- 10 reps

3. Russian twists- 30 reps

- Hook ankle cuff to a low cable pulley + attach the cuff to ankle.
-Face down on a bench, with one knee, the weight stack from a distance of about two feet, grasping the steel frame for support.
-keeping your knees and hips bent slightly abs tight, contract glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. 
Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
- slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
Repeat for the recommended amount of repetitions.
Switch legs and repeat the movement for the other side.
Variations: You can perform this exercise with exercise bands.

Single leg cable kick back

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Round three

Lower body- focus is glutes. A little back in there too

Leg day!

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Mary

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

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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.

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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.

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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- focus is glutes. A little back in there too

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