Name: Playbook - Wioletta Pawluk - W3/D2 Glutes & Legs
Uploaded: 2021-05-04T16:59:17.005Z
Duration: 45 min
Description: W3/D2 Glutes & Legs

Warm up: Banded jumping jacks 10 x 1 minute 

Superset 1: 3 x 15
Banded squat with pulse
Banded curtsy lunge 
Banded lateral lunge to floor touch

Superset 2:  3 x 15 
Banded hip bridge
Banded single leg glute bridge

Superset 3:  3 x 15
Frog pumps
Banded opening hyperextensions

-Perform jumping jacks with a band around your ankles 
-Repeat for desired reps

Banded jumping jacks

-Stand with a band around your legs above the knees
-Lower into the bottom of a squat
-Pulse up partially and back to the bottom
-Stand back up to the starting position
-Repeat

Banded squat with pulses

-With a band around your legs above the knees step back and across into a curtsy lunge 
-Step back up to the starting position

*Work both directions

Banded curtsy lunge

-Start standing with a band around your legs above the knees
-Step out to the side (laterally) into a side lunge
-Touch the ground on both sides of your feet with your hands
-Stand back up to the starting position 
-Repeat

Banded lateral lunges to floor touches

Superset 1

Banded hip bridges

Banded Single leg glute bridges

Superset 2

-Lay on the ground with the soles of your feet together and a band around your legs above the knee
-Spread your knees and raise your hips off the ground
-Pump up and down for desired reps

Frog pumps

Banded openings hyperextensions

Superset 3

W3/D2 Glutes & Legs

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

Cori

I love everything about you and your program

Jermecce

W1/D1 Glutes & Legs

It was tough ! I pushed through!!! Yessssss Day 2 done !!!!

Dorota

W1/D2 Glutes & Legs

Zinniah

W1/D3 Glutes & Legs

Amazon quick workout. Hope there are more to come

W1/D4 Glutes & Legs

Great workout. I am drenched in sweat 💦

W3/D2 Glutes & Legs

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