Name: Playbook - Ambry Mehr - Glute Focused Leg Day
Uploaded: 2023-01-08T00:07:37.819Z
Duration: 45 min
Description: Glute Focused Leg Day

A leg day that is targeted at sculpting your glutes. Weighted movements that build and tone your lower body.

Hip Thrusts

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

Side Cable Kickback

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- 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 trust

Banded Glute Kickback

Banded Hip Thrust with Pulse Out

Glute Focused Leg Day

abigail

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Really good, legs will hurt tomorrow but in good way 😂
But i have a question, if i train legs today, and i want to train abs, arms and back, how do u divide your trainings in one week, i mean, do u train every day or 3 times per week. What do u recommend me?

Maca

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rhi 

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Chloe

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Really good leg and glut more challenging.

Elizabeth

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Favorite leg workout I’ve ever done. Totally dead 😬

Brittany Coltrane

Love having videos so I know my form is correct! So much more confident.

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Alissa

Consistency wins! 
Have a bad back. Had to modify some exercises:)

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