Name: Playbook - Ambry Mehr - Glute Focused Leg Day
Uploaded: 2023-01-08T00:07:37.771Z
Duration: 45 min
Description: Glute Focused Leg Day

A gym glute focused leg day. A lower body workout using weights & resistance bands for a killer workout.

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top

Weighted single leg hip trusts

Smith Machine Squats

Smith Machine RDL

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

Banded Glute Kickback

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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