Name: Playbook - Abby Berner - Glutes & Hammies (at home)
Uploaded: 2023-09-21T15:32:45.285Z
Duration: 45 min
Description: Glutes & Hammies (at home)

At home or gym lower body!!

Only items needed:
•Dumbbells 
•Resistance band (not required)
•Foam Roller

Can use a chair or bench for hip thrust!

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Glutes & Hammies (at home)

rodney

John Wick

Nicole16

HOURGLASS WORKOUT⏳
(Back, Glutes & Back)

Think you are doing a great job.. longer workout maybe you can get a partner like a competition..

Charles Wright

Can’t hardly walk it burned so good 🦵🏻

Megan

My legs feel like jello after this one! Great leg day!!

Emily Anderson

KILLER GLUTE & QUAD DAY🔥

Parker Hodge

Damian

Chest, Tricep & Shoulder Workout (at gym)

Madison

BACK & BICEPS (gym)

Crystal Castillo

Anthony

Geena

Shoulder Workout (dumbbells)

It was awesome! I felt every muscle group getting a workout!

Loved it I was still able to do all of the things while pregnant. Love the layout too.

Logan

Great workout! Getting back into it since having flu this week!

Alex

Full body with Dumbbell!

Loved it!! I def can feel the burn!!!!🔥🔥

There so fun they make me exited for the next workout every time🤟🏻

James

Dumbbell Chest/ Tricep Workout💪🏼

TRY TO RUN 1-4 non stop full sets honestly 5. I don't hit because I don't have equipment for that.... Feel the Burn! Remember why you started!

Tyler

Pretty nice I really like to train my core!! 💪🏼

Marc-Antoine

First time doin abs in 2 months so I've been slacking

Core day!

Shalynn Okruch

Killer! By the end I could only use a 30lb barbell for the step ups. Loved it!

Amanda

BOOTY

I loved my first workout with you I’m looking forward to the future using your app

Glutes & Hammies (at home)

More workouts from Abby Berner