Name: Playbook - April Imholte - W2 / D4 Glutes & Hams
Uploaded: 2021-01-18T11:47:41.960Z
Duration: 45 min
Description: W2 / D4 Glutes & Hams

Ashley McCartney

Ammie

Gluts are on fire!  Wow!  Sweating!  20 reps is a lot!

Kristen carlblom

Angela

Amazing workout!!! My legs were already tired from yesterdays H.I.T routine.

Melissa

Thank goodness for 3 different resistance bands today!  Needed all three!  My favorite workout so far!  Dripping!

Jenny

Awesome workout!! Going to hurt to walk tomorrow!! 🔥🔥🔥

Barbara Mann Olds

Chelsea Gray

Aurora

Beautiful 🍑 booty🍑 in the making!  Great moves!

Holly

Missy

Loved the glute focused workouts!! Headed out for a jog now when it always helped my form and my knees!!

Cami Eckhoff

My glutes are still sore from last leg day! This one burned so good.

Sandy

Bobbi

My buns were burning the entire time!  Thank you April for another calorie torch!☺️

Meg Tangen

Some serious shaking going on by the end of this one. 4kor bands for the win!☝🏼 🔥

Rachel

Carissa

Steph Golkowski

The 4kor band really makes it more intense!! I love it!

Emma Dahl

Booty death by 4KOR! 🔥🍑😵 Loved it!

Heather

So good!! Booty and legs are on fire! 🔥🔥

Kristin Lauren Schutz

Stephanie

This was very hard and could only do three sets !!

Tammie

Natasha Foltz

That was a booty burner 🔥🔥 So awesome! Thank you April!

Alicia Bowers

- Start with your feet in hip width position and a band just above your knees
- Bring your body down and step out to one side
- Step out to the other side keeping your hips back

Monkey walks

- Start with your feet together and the band right above your knees
- Lift your leg laterally 
- Engage you adductor and glutes as you perform the movement

Standing side kicks

- Place you upper back on the bench
- Bring your hips down 
- Push through your heels
- Squeeze your glutes at the top of the movement

Elevated hip thrusts

- Start with a stagger stance holding two dumbbells 
- Come down in front of you keeping a neutral spine through the movement
- Engage your hamstring as you come up

Uni deads

- Place the band just above your knee
- Raise your leg laterally 
- Hold for one second and come down

Fire hydrants

- Place you knees and hand on the ground with a band just above your knees
- Extend your leg on one side
- Bring your leg over the leg that is bent, touch the ground with your foot
- Repeat on the opposite side

Kneeling crossovers

- Start in a wide stance with your toes pointing out
- Hold the dumbbell with your arms extended in front of you
- Come down to parallel
- Come up to 45 degrees and come back down to parallel
- Keep your back in a neutral position

Sumo low squat pulses

Glutes and hams

W2 / D4 Glutes & Hams

Samantha

Francina Stanc

W1 / D1 Legs

W1 / D2 Back & Biceps

Karen

Laurel

W1 / D3 HIIT

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

Linda

W1 / D4 Glutes & Hamstrings

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.

W2 / D4 Glutes & Hams

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