Name: Playbook - Wioletta Pawluk - W4/D1 Glutes & Legs
Uploaded: 2021-05-04T17:02:15.566Z
Duration: 45 min
Description: W4/D1 Glutes & Legs

Jermecce

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

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 3

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

W4/D1 Glutes & Legs

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

Cori

I love everything about you and your program

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 💦

W4/D1 Glutes & Legs

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