Name: Playbook - Wioletta Pawluk - W3/D3 Glutes & Legs
Uploaded: 2021-05-04T16:59:17.013Z
Duration: 45 min
Description: W3/D3 Glutes & Legs

Warm up: Floor tap jump squats 10 x 1 minute 

Superset 1 : 3 x 15
Front feet elevated split squat with pulse 
Bulgarian split squat 

Superset 2:  3 x 15
Side lying hip abductor 
Kneeling thrust 

Superset 3:  3 x 15
Heel elevated goblet squat
Lateral squat into squat 

3 way calf raises  3 x 30

-Start with your feet together jump your feet out then drop into a squat touching the ground between your feet
-Jump up and back to start position
-Repeat alternating hands tapping the ground

Floor tap jump squats

Front foot elevated split squat pulses

Bulgarian split squat at home

Superset 1

-Lay in a side plank position with a band around your ankles
-Raise your hips off the ground as you spread your legs apart
-Lower back to the starting position
-Repeat 

*Work both sides

Side lying hip abductor

Kneeling thrust

Superset 2

-Stand with your heels elevated and feet shoulder width apart
-Hold a weight at your chest goblet style
-Lower into the bottom of a squat
-Stand up out of squat 
-Repeat

Heel elevated goblet squat

-Holding a weight goblet style step form side tot side into lateral squats with a full squat each time you return to the center
-Repeat

Lateral squats into squat

Superset 3

10 reps each foot position 

10 straight
10 inward
10 outward

3 ways calf raises at home

W3/D3 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/D3 Glutes & Legs

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