Name: Playbook - Ambry Mehr - W3/D4 Glute & hamstring focused leg day
Uploaded: 2021-11-10T16:39:02.831Z
Duration: 45 min
Description: W3/D4 Glute & hamstring focused leg day

CIRCUIT 1: 4 ROUNDS 
- Dumbbell RDL ( 15 repetitions each side)
- Reverse Lunge ( 15 repetitions each side ) can be done with or without dumbbells 

CIRCUIT 2: 4 ROUNDS 
- Single Leg Hip Thrust ( 15 repetitions each side)
- Dumbbell Hamstring Curls ( 15 repetitions) 
- Stability Ball Hamstring Curls ( 20 repetitions) 

CIRCUIT 3: 3 ROUNDS 
- Jump Squats ( 1 minute) 
- Banded Glute Kickback ( 20 repetitions each side ) can be done with a dumbbell to make it harder 
- Single Leg Glute Bridge ( 20 repetitions each side ) 

ABS : 1 ROUND
- Straight Leg Bicycle Crunches ( 1 minute) 
- Kneeling Bird Dog ( 15 repetitions each side ) 
- Side Plank Crunches ( 1 minute each side ) 
- Russian Twist ( 1 minute)

Dumbbell RDL

Reverse Lunge

Circuit 1

- 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

Circuit 2

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

Jump squats

Banded 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

Circuit 3

Straight Leg Bicycle Crunches

- Keep shoulder over wrist 
- Crunch your knee to meet your elbow
- Think about keeping your core engaged by pulling you belly button to your back

Side plank crunch

- 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

W3/D4 Glute & hamstring 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

Salina

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

Leire

Mandie

W1/D3 Total body

Nicolle

Omg thx you for another great work out 💜💜💪

Elizabeth

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.

W3/D4 Glute & hamstring focused leg day

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