Name: Playbook - Tiara Alise - Week 2 | Day 4 GLUTES
Uploaded: 2022-11-16T13:55:07.430Z
Duration: 45 min
Description: Week 2 | Day 4 GLUTES

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

Complete each circuit 3x-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.

- 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

- 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)

- 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

- Start with dumbbell in hands (I’m using 15lbs)
- Keeping slight bend in knees and a flat back.
- Keep your chest up.
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

- 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

GLUTES

Week 2 | Day 4 GLUTES

Kelsey

Week 1 | Day 1 UPPER BODY

Holyyyyyy wow are you trying to kill me🤣🥵

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Week 1 | Day 3 ABS

Week 1 | Day 4 GLUTES

Week 1 | Day 5 CARDIO

Week 2 | Day 1 UPPER BODY

Week 2 | Day 2 LEGS

Week 2 | Day 3 ABS

Week 2 | Day 5 CARDIO

Week 3 | Day 1 UPPER BODY

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Tenneh

Week 3 | Day 3 ABS

Week 3 | Day 4 GLUTES

Week 3 | Day 5 CARDIO

Week 4 | Day 1 UPPER BODY

Week 4 | Day 2 LEGS

Week 4 | Day 3 ABS

Week 4 | Day 4 GLUTES

Week 4 | Day 5 CARDIO

Week 5 | Day 1 UPPER BODY

Week 5 | Day 2 LEGS

Week 5 | Day 3 ABS

Week 5 | Day 5 CARDIO

Week 5 | Day 4 GLUTES

Week 2 | Day 4 GLUTES

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