Name: Playbook - Alyssa Wright - Legs - Glutes & Hamstrings
Uploaded: 2023-03-19T12:26:45.960Z
Duration: 60 min
Description: Legs - Glutes & Hamstrings

Such an awesome leg workout. Kicked my 🍑. Try this workout to kick off a new week, before jumping into this workout be sure to stretch and do a light warm up on the bike or treadmill.

Completing the workout with 10-15 minutes of walking! 

Plan for a full hour workout, take your time, breathe, focus on mind muscle connection and just absolutely crush this lift. 

Comment below what you think!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

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

Barbell RDL

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

SUPERSET

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

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

Barbell hip thrusts

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

To complete your workout - add in LISS training, LISS is low intensity steady state training.

Keep your speed low: 2.5-4.0 
Add incline: 5%-12%

Go for 10-15 minutes ! 

Can substitute for bike or stair master.

10-15 minute WALK

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Melissa

you will literally be fighting for your breathe at the end of this 🔥🔥

Killlerrr! That last tri set killed me. Soooo good 🔥

Amelia Casper

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So perfect, especially if I’m on a time crunch in the morning! This is also a killer warm-up for my weighted glute routine

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