Name: Playbook - April Imholte - W1 / D4 Glutes & Hamstrings
Uploaded: 2021-01-18T11:45:12.640Z
Duration: 30 min
Description: W1 / D4 Glutes & Hamstrings

Ashley McCartney

Was it 15 per leg ? For the single leg workouts?

Linda

Kristen carlblom

Laurel

Annie

Caro Campos P

Angela

I recommend doing this with no socks or shoes so you can really dig in 🤣🍑

Lisa

My favorite workouts are for the glutes. Awesome!

One suggestion I have for an add on is to have a warmup video and a cool down one. If I was a beginner doing this, I either wouldn’t do them if they weren’t included in the workouts or I wouldn’t know what to do for them. It would also be cool if you had a rest/recovery video that’s nothing but stretching and/or foam
Rolling. The foam roller sort of intimidates me because I don’t know many things to do with it Everything you’ve done so far is incredible. I can’t thank you enough for providing me with a new motivation, new content and a refreshed mindset.

Holly

My booty is on fire!! Thanks girl!! Loved having Pandora on in the background!!

Cami Eckhoff

My favorite workout thus far! Love workin the 🍑 !!!

Natasha Foltz

Casey Trontvet

Meg Tangen

Booty 🔥🔥🔥 loving this app the more I use it!! 🤗

Carissa

LOVED this workout. So glad I got the 4kor band, you were right game changer over the rubber bands I had been using!!! 🏋🏼‍♀️

Connie

Booty is on fire 🔥 Efficient & effective! Great workout, April! 💗

Heather

Aurora

The 4KOR band is always a game changer for these exercises! Loved it

Steph Golkowski

That was a fantastic butt and leg burner 💪🏼✅🥵

Tammie

- Start in a wide stance with a band just above your knees
- Push your hips back
- Step to one side and then to the other

Side to side squat

- Place the band right above your knees
- Lean forward slightly 
- Kick your leg back with you knee slightly bent

Glute kickbacks (band)

- Lie face up on the floor, with your knees bent and feet flat on the ground.
- Keep your arms at your side with your palms down
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze your glutes at the top

Glute bridges

- Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thigh
- Squeeze shoulder blades together to keep spine in a neutral position
- Hinge at the hips and come down along the front of your legs
- Pause at the bottom and come up maintaining a neutral spine

Stiff deadlift

- Start with you feet hip width apart
- Hold the top of the dumbbell
- Push your hips back and come down
- Come down until you break parallel
- Push though your heels to come up

Goblet squats

- Lay on the floor with you feet together
- Place a dumbbell on you hips
- Push through your feet to bring your hips of the ground
- Pause and squeeze at the top

Seated abduction

Glutes and hams

W1 / D4 Glutes & Hamstrings

Samantha

Francina Stanc

W1 / D1 Legs

Ammie

W1 / D2 Back & Biceps

Karen

W1 / D3 HIIT

I think I was led to the end of the exercise without finishing it. I hadn’t done the second round because I did the same exercise twice in one round, as prescribed.

W1 / D4 Glutes & Hamstrings

Community

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