Name: Playbook - Wioletta Pawluk - W4/D6 Glutes & Legs
Uploaded: 2021-05-04T17:02:15.635Z
Duration: 45 min
Description: W4/D6 Glutes & Legs

Warm up: Jumping jacks 10 x 1 minute 

Superset 1: 3 x 15
Front and back lunge 
Bulgarian split squat 

Superset 2:  3 x 15 
Banded squat with pulse
Banded curtsy lunge 

Superset 3:  3 x15
Banded hip thrust
Superman

-Perform jumping jacks for time or reps required

Jumping Jacks

-In a stationary position step forward into a lunge 
-Step back into a reverse lunge with the same leg
-Repeat back and forth 

*Work both sides

Front and back lunge

Bulgarian split squat at home

Superset 1

-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

Superset 2

-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

-Lay flat on the ground face down in the extended position
-Raise your legs and arms into the air
-Pause at the top then release 
-Repeat

Superman

Superset 3

W4/D6 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/D6 Glutes & Legs

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