Name: Playbook - Amber Cunningham - THURSDAY - Backside Body Burn 🔥
Uploaded: 2023-04-17T13:50:28.726Z
Duration: 7 min
Description: THURSDAY - Backside Body Burn 🔥

Try these 7 exercises in 7 minutes that focus on the backside of the body. Do 2-3 sets to get a good burn! 🔥

Sit up against a tree or the wall in a squat position. Make sure that your knees are not past your toes. Hold LIGHT dumbbells in each hand and hold in a T position up at the shoulders. Keeping elbows in the same position, bring weights down until they are parallel with the floor, then bring them back up to your starting position.

Wall Sit with DB Scarecrow

Get into bridge position with hips up and glutes engaged. Hold one heavy dumbbell up above your chest with both hands. Keeping arms straight, bring the dumbbell back to the floor, then engage your core and use your lats and triceps to pull the weight back up over your chest.

Bridge to DB Straight Arm Pullover

Lie face down on your mat with arms straight overhead and hold a small hand towel with both hands. Lift your arms up as you lift your legs off the ground at the same time into a Superman position. Hold for a couple of seconds and then lower back down. Repeat.

Towel Supermans

Stand and hold heavy dumbbells with each hand. Perform a curtsy lunge to one side, bringing one leg back to the corner of the room, then stand back up and lift dumbbells to an upright row. Lower down and repeat lunge with the other leg.

Curtsy Lunge to DB Upright Row

Get into a high plank position with hands on dumbbells. With a slight bend in your arm, lift weight up and out to the side to shoulder level, contracting the rear delt. Slowly lower and repeat with the opposite arm. For a modification, drop to your knees to hold the plank.

Plank to DB Rear Delt Raise

Stand in a split stance position and hold dumbbells with each hand. Keeping a flat back, hinge forward from the hips, keeping the weights close to your body, then contract your hamstring and glutes and stand back up.

Split Stance DB Deadlift

Lie prone on your mat with legs bent and heels together up by the glutes. Lift your thighs up off of your mat and squeeze the glutes and hamstrings. This is a great exercise to work the backside. To get more range of motion, position yourself over a stability ball or BOSU. Be sure to put your mind in the muscle and SQUEEZE that booty!

THURSDAY - Backside Body Burn 🔥

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