Name: Playbook - Alicia Erickson - Glutes and Hammies Week 2
Uploaded: 2025-07-14T05:01:07.685Z
Duration: 45 min
Description: Glutes and Hammies Week 2

Nardy

Dumbbell workout glutes on fire 🔥 that was good.

Lisa

Kate

Claire

Virginia

Jenny

Jen Chalmers

Good! Hope to improve on deeper moves☺️

Barbra

Janel

Ashley

The dumbbell single hip thrust that one is sneaky

Sara

🇺🇸 nice and steady today. Much needed

Jacquie

Alisha Bowker

Nicole Doucet

Ruth Cleaver

This routine Hurts so Good! Gets all the good and needful spots.

Robyn

No bands available. Would love an alternative

Jessica

Lauren

Ellen

Monica

That was a good workout. My legs are feeling it

Denise deignan

Can’t wait until the DOMs from this workout kick in!!!

Lisa yuen

Week 2 of round 2 and FINALLY felt solid in BSQs!

Karen McCorkle

Wow….tougher time
With lower for some reason…😬😬

Heidi

Taryn

Feeling pumped after that one! Went heavier and pushed harder! 💪🏼

Rachel

Meant to do 5 stars   Jumped too quick to next

Veronique

Erika

Week 2 Day 1 done… went to next town to use gym as needed. Weights heavier than home. Excited for future workouts!

Tricia

Heather

Julie McLaren

Love the dumbbell only workouts. They are a really good workout that I can do with weights and equipment I have at home.

Christina

Keli Vannatta

Shirley

Can’t do reverse lunges due to knee injury, suggesting an alternate move would be an asset;)

Julie

Amber

Great! I don’t have long bands so used short bands around might thighs for kickbacks

Shanna

Jamie

Nicole

Devyn Rose

Killer!  The legs are like rubber bands. Good sweat!

Cynthia

Harley

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell 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

Start with bodyweight then add weight as you master the movement. If no bench available, do from the floor on a mat.
- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip thrust (reps each side)

Use ankle weights for more difficulty 
Burn out last set!

Banded kick backs

Glutes and Hammies Week 2

Tina

Oh my gosh, first workout and I can already feel it! Looking forward to getting stronger

Kuldip

Shreddy Shoulders

Tough! My shoulders need a lot of work. 🙄

Isabel

Solid. Do you typically do 3 sets and then move on to the next exercise or run through it like a circuit?
Is it ok to cut down the rest times in between each set?

Back Day!

All were good, except for the one where I had to try and hold the weight between my feet and lift behind me. A lighter weight would be easier, but I’m trying to lift heavy, so doing 15 lbs was challenging. The weight kept falling…🤪

Claudia

Only thing I didn’t like was I couldn’t pause or rewind but this was great, thank you! 😊

DB Only - Glutes and Hamstrings! 🔥🔥🔥

I like to be talked through the exercise with a voice in real time or a voice over

Lorna

Elicia

Warm Ups!!

Shawna

I feel super cool over here at the gym like, check me out, I finally have a clue what I’m doing. 😎😜

Wish you were talking and giving the directions

Beth

Glutes and Hammies Week 1

Ginny

Dumbell workout today was chest and triceps. Great workout!

Chest and Triceps Week 1

Maybe someday I’ll learn to love lunges but today is not that day! 😂☠️🔥

Denise

This is my second round of this workout and the results are so good. I have limited equipment but have seen more definition in my muscles and leaner abs. At 48 I feel great!

Lori

Dumbbell workout. Legs and calves. Felt good! Could not sleep last night was awake since 1:50am. So at 3:30 thought might as well get up and workout.

Quads and Calves Week 1

Angie

Dumbbell workout back and bis. Great arm pump. 1st day of vacation and got it done

Back and Biceps Week 1

Tracy

Shoulders Week 1

Maggie

Blaire

Abs Week 1

On dips show a side view to see what legs are doing

Andrea

Hard! I’m trying to go up in weights but it’s challenging 😅

Gina

Chest and Triceps Week 2

Quads and Calves Week 2

It was great but would love to know if alternating bicep one is 20 total reps or 5 each side.

Back and Biceps Week 2

Laura

Another awesome 👏🏻 workout.  I’ve got a long way to go but at least I’m on the right path

Donna

Holly

Shoulders Week 2

Abs Week 2

I hate the pain (sort of), but I love the gain. Let’s go!!

JoAnne

Glutes and Hammies Week 3

Kelly

Arms are shaking!!! Love it and went up n weight for all exercises!! Pushed myself with this one. 🙌

Glutes and Hammies Week 2

Community

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