Name: Playbook - Ambry Mehr - W2/D4 Glute focused leg day
Uploaded: 2021-11-10T16:39:02.808Z
Duration: 45 min
Description: W2/D4 Glute focused leg day

It was a kick in the butt with this work out today. Worth it!

Elizabeth

Salina

Leire

CIRCUIT 1: 4 ROUNDS
- Single Leg Dumbbell Hip Thrust ( 15 repetitions each side ) 
- Bodyweight Curtsy Lunges ( 15 repetitions each side ) 

CIRCUIT 2: 3 ROUNDS
- Dumbbell Glute Kickback ( 10 repetitions each side ) 
- Single Leg Glute Bridge ( 15 repetitions each side ) 
- Reverse Lunges ( 20 repetitions each side ) 

CIRCUIT 3: 3 ROUNDS
- Step Ups ( 15 repetitions each side ) 
- Dumbbell Sumo Squat ( 15 repetitions ) 
- Jump Squats ( 1 minute for 3 rounds ) 

ABS: 1 ROUND 1 minute each exercise 
- Russian twist 
- Plank hold 
- Bicycles Crunches 
- Leg Raises

Single Leg Dumbbell Hip Thrust

Bodyweight Curtsy Lunges

Circuit 1

Dumbbell Glute Kickback

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Reverse Lunge

Circuit 2

Step Ups

Dumbbell Sumo Squats

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Circuit 3

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Plank hold

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Leg Raises

W2/D4 Glute focused leg day

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

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

Mandie

W1/D3 Total body

Nicolle

Omg thx you for another great work out 💜💜💪

W1/D4 Glute focused

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.

W2/D4 Glute focused leg day

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