Name: Playbook - Amy Evert - Glutes + Hamstrings
Uploaded: 2021-12-29T01:25:08.016Z
Duration: 45 min
Description: Glutes + Hamstrings

You can use kettlebells or dumbbells for this workout and you need a miniband. 

These exercises will be done in supersets. You will complete 2 exercises in a row then rest for 60 seconds.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Set 1

- Keep your hips in the same place as you come down 
- Come down with a slow controlled movement

Lateral Step Up

- Hold Kettlebell or dumbbell at chest 
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge (1)

Set 2

- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Glutes + Hamstrings

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