Name: Playbook - Ana Snyder - W3/D2 Legs + Glutes
Uploaded: 2021-11-04T19:33:35.734Z
Duration: 45 min
Description: W3/D2 Legs + Glutes

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Superset 1

- Stand with your feet shoulder width apart and knees slightly bent and hold the dumbbells in front of your thighs
-Raise one leg off the floor and hinge at your hips, lowering your torso until it’s almost parallel to the floor
- Lift back up to your starting position, engaging your glutes

Single leg deadlift (dumbbell)

-Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle. 
-Hold onto the machine with your opposite side and stand next to it.
-Internally rotate the hip of the leg that’s in the ankle cuff and raise it off of the ground.

Cable lateral kickbacks

Superset 2

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

-Connect the ankle wrap attachment and set the cable pulley at the bottom of the pole
-Hinge forward from your hips so that your chest is parallel to (in line with) the floor and rest both hands on the pole at head height.
-Keeping your one leg firmly planted, extend the other leg backwards and upwards to hip height.
-Slowly lower your leg to return to the starting position and repeat for the desired number of repetitions

W3/D2 Legs + Glutes

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