Name: Playbook - Amanda Amaral - WEEK 3 - DAY 13: Leg (Glute focused)
Uploaded: 2021-01-18T11:45:35.393Z
Duration: 20 min
Description: WEEK 3 - DAY 13: Leg (Glute focused)

Veronica Mclean

• Time to work on booty gains 🍑🔥 

• Make sure to tag me on Instagram @amanda_afit and use my hashtag #aabodyfit on your videos

• Message me “PLAYBOOK” if you have any questions (201) 331-9785

Holding a glute bridge, add slider or towel under your heel

Hamstring curl

Prisoner squat step back

set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Then kick one leg back, driving your heel straight back into the wall behind you. Squeeze the glute as you lift the leg and drive the heel toward the wall behind you.

Straight leg kickback

maintain proper posture. This means that you're not leaning too far forward, too far backward or too far to either side. Keep your movements smooth and controlled, and remember to keep your abdominal muscles nice and tight. Hold on to a stationary object for balance.

Standing Hip abduction

Jump as high as you can. Land with soft knees and return to the sitting, starting position.

Seated jump squat

•Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes.
•Drive up through your front heel back to the starting position, again keeping your movements measured.

Bulgarian split squat

Step up to glute kickback

WEEK 3 - DAY 13: Leg (Glute focused)

Mario Vila

First day back at it after three babies and a few years of no exercising. Day one of the at-home grind kicked my butt ... looking forward to tomorrow!

Kerry

WEEK 1 - DAY 1 : Lower body

Ezra

WEEK 1 - DAY 2 : UpperBody

Olesea

Maryam

WEEK 1 - DAY 3 : ABS

These exercises are amazing.  Thank you 😊

WEEK 1 - DAY 4 : leg (glute focused)

Michelle

It was hard but I'm proud that I did it! Thank you 🤗

WEEK 1 - DAY 5 : Hiit

These exercises make my days. Thanks, you are the best 💪🔥👍

Moza

WEEK 2 - DAY 6: Lower body

🍝💪🏻 (spaghetti arms) = 🤩😎🤗

Lindsey

WEEK 2 - DAY 7: upperbody

Nakyta

WEEK 2 - DAY 8: Leg / Glute focused

It was hard, but great! It’s burning 😓

Wendy Lueder

WEEK 2 - DAY 9: ABS

Great! Thanks for helping me getting back to practice

WEEK 2 - DAY 10: Hiit

Aysha

WEEK 3 - DAY 11: Lower body

Ilonabuhler

WEEK 3 - DAY 12: upper body

Had to go help with my brand new granddaughter. Trying to get back at it now. Thanks for the workouts.

This ab workout did the job!! Was so good

WEEK 3 - DAY 14: ABS

I can’t get enough of these full body workouts!!

WEEK 3 - DAY 15: HiiT

Deborah

WEEK 4 - DAY 16: LOWER BODY

WEEK 4 - DAY 17: UPPER BODY

Yasss I can’t really walk  💪🏽🔥

Week 4 - DAY 18: GLUTE

Abs are feeling tight, almost ready for summer

WEEK 4 - DAY 19: ABS

Hey Amanda. Thank you for the workouts. My participation was very irregular but I did complete this regime. Take care.

WEEK 3 - DAY 13: Leg (Glute focused)

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