Name: Playbook - Ambry Mehr - W1/D4 Glute focused
Uploaded: 2021-11-12T02:56:06.251Z
Duration: 45 min
Description: W1/D4 Glute focused

Nicolle

Omg thx you for another great work out 💜💜💪

Elizabeth

CIRCUIT 1: 3 ROUNDS 
1. Dumbbell Goblet Squat ( 15 repetitions ) 
2. Reverse Lunges ( 15 repetitions each side ) 
3. Banded Single Leg Clam Shell with Hip Thrust  ( 20 reps each side ) 

CIRCUIT 2: 3 ROUNDS 
1. Lying Dumbbell Hamstring Curl ( 15 reps ) 
2. Dumbbell Glute Kickback ( 15 reps each side ) 
3. Bulgarian Split Squat  ( 15 reps each side ) 

CIRCUIT 3: 3 ROUNDS 
1. Single Leg Hip Thrust ( hold for 3 seconds on the top of the rep ) ( 15 reps each side ) 
2. Dumbbell Single Leg RDL ( 15 reps each side  ) 
3. Banded Straight Leg Kickback ( 15 reps each side  ) 

ABS: 1 ROUND 
1. Kneeling Side Crunch ( 15 reps each side ) 
2. Bird Dog ( 15 reps each side ) 
3. Ab In & Out ( 15 reps ) 
4. Plank Dips ( 15 reps each side )

Dumbbell Goblet Squats

Reverse Lunge

Banded Single Leg Clam Shell With Hip Raise

Circuit 1

Lying Dumbbell Hamstring Curl

Dumbbell Glute Kickback

Bulgarian Split Squat

Circuit 2

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Dumbbell Single Leg RDL

Banded Straight Leg Kickback

Circuit 3

Side Plank Crunch

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

- Seated on a bench for assistance
- Crunch up while tucking your knees to your chest

Ab In & Out

Plank Dips

W1/D4 Glute focused

Great workout!! Enjoyable and sweaty at the same time

Cintya

Love this training! Intensive but also complete in all parts! 
Natalia - Italy 🤗

Natalia

As a beginner, I would have benefited from a few spoken instructions on where to place feet/legs/where to bend/keeping back straight etc but excellent workout really. Felt the burn!

Éimhín

W1/D1 Lower body/legs

Creative, not boring at all, still sweaty and strong !

Shaina

W1/D2 Upper body

Salina

Quite hard but I’m always up for a good challenge! Keep up the good work, Ambry 😃😘

Leire

Mandie

W1/D3 Total body

Carla

When I tell you my legs and butt are already so sore I don’t think I’ll be able to sit tomorrow…..

W2/D1 Lower body

Upper day is not my fav, but you made it different and not boring !!

I like the challenge of this one. It kicked my ass today to not do the abs at the end.

W1/D4 Glute focused

Community

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