Name: Playbook - Wioletta Pawluk - W4/D4 Glutes & Legs
Uploaded: 2021-05-04T17:02:15.600Z
Duration: 45 min
Description: W4/D4 Glutes & Legs

Warm up: Jump  squats 10 x 1 minute 

Superset 1:  3 x 15
Floor kickback
Fire hydrant 

Superset 2:  3 x 15
Straight leg lift with pulse
Rainbows

Superset 3:  3 x 15 
Hamstring curls
Inner thigh lifts

Superset 4:   3 x 15
Standing side licks 
Standing straight leg kickbacks

-Lower into the bottom position of a squat
-Jump up into the air
-Land safely and repeat

Jump squats

-Start on your elbows and knees
-Kick one leg up and back with a bent leg
-Return your leg to the starting position
-Repeat for both sides

Floor kick back

-Start on your hands and knees
-Lift one leg laterally with bent leg out to the side 
-Lower it back to the starting position
-Repeat

Fire hydrant

Superset 1

-With ankle weight s get into a elbow and knee position
-Extend one leg out straight 
-Lift the extended leg up and down in a pulsing motion
-Repeat

*Work both sides

Straight leg lift with pulse

-Start on your knees and elbows with ankle weights on
-Lift one leg up extended and move it side tot side in a large arc (rainbow ) motion
-Repeat

*Work both sides

Rainbows

Superset 2

-Start on your elbows and knees with ankle weights on 
-Elevate one leg straight out and then curl your leg to 90 degrees
-Lower your leg back to straight

*Work both sides

Hamstring curls ankle weights

-Lay on your side with your top leg crossed over your lower and weights on your ankles
-Lift the lower leg up working your inner thigh
-Lower and repeat

Inner tight lifts

Superset 3

-Stand on one leg with ankle weights on
-Raise your off leg up and to the side laterally
-Lower and repeat

*Work both sides

Standing side leg kicks

-Stand with your hands on a wall for stability and ankle weights on 
-Kick your leg straight back activating your glute 
-Repeat

*Work both sides

Standing straight leg kick backs

Superset 4

W4/D4 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 💦

W4/D4 Glutes & Legs

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