Name: Playbook - Alex Rice - DB GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:03.982Z
Duration: 45 min
Description: DB GLUTE WORKOUT

Loved this one!! Perfect hump day werkout

Ellie

Misty

Taylor

Danielle Wilson

Jessica

Dumbbell Only Glute Burner!

Superset
4 sets | 10 DB RDL into 8 (each) Dumbbell Deficit Reverse Lunge

Superset
4 sets | 12 Dumbbell Sumo Squats into 8 (each) Controlled Step Ups

Superset
3 sets | 12 DB or KB Swings into 12 Dumbbell Lying Leg Curls

Dumbbell RDL right into Dumbbell Deficit Reverse Lunge (use any elevated surface- if not, do a regular reverse lunge)

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

- Begin by standing with both feet elevated on a weight plate
- Keep your chest up and hold dumbbells at your sides
- Step back and lower your knee down until both legs are bent to 90 degrees
- Drive through your front foot, bringing the back leg forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Deficit Reverse Lunge

Superset

Dumbbell Sumo Squat right into Controlled Step Ups

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Bend your knees and lower your hips towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes, drive up to the starting position

Dumbbell Sumo Squat

- Hold onto a rack for support, opposite hand holding a dumbbell
- Lean forward slightly in front of a flat bench or other raised platform
- Keep your eyes facing forward and a slight bend in your knees
- Lift one knee and step onto the platform with your foot
- Once your foot is firmly planted on the platform, use your heel and mid foot to lift your body up bringing your opposite foot up as well
- Pause briefly, then carefully lower yourself returning to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Controlled Step Ups (Leaned Forward)

Dumbbell or Kettlebell Swings right into Dumbbell Lying Leg Curls

- Start with dumbbell/kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell/kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell/kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow dumbbell/kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell or Kettlebell Swings

- Lying in a Prone position on the floor
- Hold the dumbbell between both feet
- Curl the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- Lower the dumbbell with control

Dumbbell Lying Leg Curl

DB GLUTE WORKOUT

Jessica Hernandez

I kept clicking the X out button thinking it was the timer 😂 I love the update tho! Being able to log weight and reps in the app is amazing and so helpful!

Michelle

GLUTE WORKOUT

First workout done, exactly the platform I was looking for. Thank you 😀

Viv Murphy

💛Stephanie💛

ANDREINA

Isela

Sarah

Kelsey

Awesome workout! My legs were shaky by the 4th exercise. Thank you!!

Mayra Gamino

Adding the fourth set to everything was the killer for me 💀

Angela

My ass was shaking at the end of that one 🔥🔥

Alisha Harvey

If this workout doesn’t help my booty grow 😂😂😂

Aurelia

DB GLUTE FINISHER

Glute Workout

Perfect way to end Leg day 🙌🏼❤️‍🔥

Yahaira

GLUTE TRI-SET FINISHER

Increased the weight and it made such a huge difference. My favorite workout.

DB GLUTE WORKOUT

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