Name: Playbook - Wioletta Pawluk - W1/D6 Glutes/Calves
Uploaded: 2021-07-19T17:52:10.784Z
Duration: 45 min
Description: W1/D6 Glutes/Calves

Warmup: jumprope
- Hip abduction machine seating straight
- Hip abduction machine leaning forward
- Hip abduction machine lifted up
Superset 2
- Barbell hip thrust
- Barbell hip thrust pulses
- Barbell hip thrust hold
Superset 3
- Sumo deadlift
- Weighted sumo squats
- Bodyweight sumo squats
Superset 4
- Reverse hyperextension machine
- Cable kick backs
Superset 5
- Standing calf raise

Jump rope

Warmup

Focus on each movement and make sure to squeeze your glutes and hold for 1-2 sec.

Hip abduction machine seating straight

-Get into machine making sure its adjusted for your fit
-Perform exercise leaning forward

Hip abduction machine leaning forward

-Get into machine making sure it is adjusted to your fit
-Perform exercise with your butt elevated off the seat

Hip abduction machine lifted up

Superset 1

15 regular reps
10 reps pulses 
10 sec hold

Barbell hip thrust

Barbell hip thrust with pulses

Barbell hip thrust with hold

Superset 2

-Stand in front of a barbell with a wide toed out stance
-Grip the br between your legs and stand up with the weight to full extension
-Lower the weight to the ground
-Repeat

Sumo deadlifts

Weighted sumo squat

Bodyweight sumo squat

Superset 3

If you dont have the machine try: Banded reverse hyperextension on the edge of the bench.

-Get into a reverse hyper machine and adjust weights to you
-Perform exercise by lifting your legs up activating your glutes, lower back
-Lower the weight back to the starting position
-Repeat

Reverse Hyperextension machine

-With a cable attached to either your foot or ankle kick your leg back activating your glute
-Return your foot to the starting position
-Repeat

Cable Kickbacks

Superset 4

Standing calf raises

W1/D6 Glutes/Calves

Loved it! Got me sweating and shaking 😂

Jojo

Kicked my butt! Feel great amd very proud of myself. Had to modify Diamond pushup because of shoulder.

Davina Staff

W1/D1 Chest/Bicep

Dulce

Challenging I love you app the upper body section is what I need since I’m limited to do legs workouts 😊

W1/D6 Glutes/Calves

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