Name: Playbook - Wioletta Pawluk - W1/D1 Glutes & Legs
Uploaded: 2021-06-21T21:28:23.362Z
Duration: 45 min
Description: W1/D1 Glutes & Legs

Awesome. But the jump lunges might have annoyed my down stairs neighbors

Cori

I love everything about you and your program

Jermecce

Good to be back !! Great workout after long break 😘😘

Dorota

Imelda

Wioletta

Omg so hard !! But I love it !! Thank you

Wow ,what a great workout, love it , 👍👍👍

Magda

It was really good. I just need to buy a band :)

Nanette

Amazing home workout !  Glutes and legs are on fire

Agata

martha banegas

Amazing!! So easy to follow and the step by step guide was great. She takes the time to show you proper form love the app!!! Very interactive

Zaheer

GREAT WORKOUT!! You got my body moving, you got my body feeling strong already and you got my heart racing (in a good way) Thank you so much! I highly recommend all her workouts!

Nicolette

Cara

Thank You Wioletta! Wow this workout was a killer ! I really felt the burn in my legs and glutes!! Love it!

Warm up: Jump rope 10 x 1 minute 

Superset 1:  3 x 15
Split squat jump into squat 
Banded reverse lunge into kickback

Superset 2:  3 x 15
Banded crab walk with jump 
Step ups at home 

Superset 3: 3  x 15
Abduction machine seated straight
Abduction machine seated leaning forward
Abduction machine lifted up

Superset 4: 3 x 15 
Banded reverse hyperextension 
Banded hip thrust

Jump rope

-Perform a split jump with each leg forward and then transition into a squat
-Repeat sequence

Split jump squat into squat

-Start in a stationary lunge position with a band around your legs above the knees
-Stand up out of the lunge onto the front leg as you kick the back leg up and back
-Lower back into a lunge and repeat

Banded reverse lunge kick backs

Superset 1

-Start by jumping into the air with a band around your legs above the knees
-Land safely and lower into a partial squat position
-Take two lateral steps (crab walk)
-Repeat sequence and step back to the starting position

Banded crab walk with jump

-Perform step ups at home using a chair


*Work both sides

Step ups at home

Superset 2

Use medium resistance band
Make sure to squeeze your glutes at the top for at least 2-3 sec

Banded Reverse Hyperextension

-Start with your upper back on the edge of a bench or chair with a band around your legs above the knee
-Elevate your hips until your body from the knees up is parallel to the floor
-Spread your knees apart adding tension to the band 
-Return your knees to the start position and lower your hips
-Repeat sequence

Banded hip thrust

Superset 4

-Sit on the edge of a chair with a band around your legs above the knee in an upright position
-Spread your knees apart adding tension to the bands
-Return your knees to the starting position
-Repeat

Banded hip abduction seating straight

-Sit on the edge of a chair with a band around your legs above the knee as your lean slightly forward
-Spread your knees apart adding tension to the band
-Return your knees to the starting position
-Repeat

Banded hip abduction leaning forward

-Sit in a chair with a band around your legs above the knee
-Sit on the edge of the chair and lean back slightly
-Spread your knees apart adding tension to the band and hold for a 2 count
-Return your knees to the starting position
-Repeat

W1/D1 Glutes & Legs

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