Name: Playbook - Tiara Alise - Week 1 | Day 4 GLUTES
Uploaded: 2022-11-16T13:55:07.405Z
Duration: 45 min
Description: Week 1 | Day 4 GLUTES

Kelsey

This workout can be performed at home or in the gym. Each exercise can be modified to suit your fitness level. 

Complete each circuit 4x.

If you feel dizzy or shortness, you may take a break longer than 60 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

- Form a bridge position on the floor with your legs bent.
- Use your hands to prop you up as you lift. 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Extend your leg out and then bend again. 
- Return to starting position
- Perform for 15 secs on each leg.

Donkey kick (extended)

- Stand with feet hip width apart
- Arms down in front of you
- Lean forward in your hips, shifting weight onto both legs. 
- Keeping your back flat and chest parallel to the ground.
- Return to the starting position 
- Repeat.

Deadlift

- Stack your shoulders hips and heels over each other.
- Maintain stability and lower down slowly.
- Don't allow yourself to lean forward, keep your chin and eyes up.
- Press up through your heels.
- Extend each leg forward, reaching for your toes with the opposite hand. 
- Return to start position.
- Alternate on each side.

Front squat + Leg extension

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete on each side for 15 secs.

Lateral lunge w/ knee to chest

Week 1 | Day 4 GLUTES

Week 1 | Day 1 UPPER BODY

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Week 1 | Day 4 GLUTES

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