Name: Playbook - April Imholte - W3 / D4 Glutes & Hams
Uploaded: 2021-01-18T11:48:30.883Z
Duration: 30 min
Description: W3 / D4 Glutes & Hams

Love working those glutes and hamstrings!

Kristen carlblom

My favorite workout!  Love working my gluts!

I did not want to do this today but as soon as I started I was so glad that I did! 💪

Barbara Mann Olds

Whitney

Tammie

Sweaty. Feel the burn in the thighs abs and back.

Cassie

Carissa

Rachel

Daughter joined in today! Both felt that booty burn !

Aurora

Natasha Foltz

- 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

Frog Pumps

Glutes and hams

W3 / D4 Glutes & Hams

Ashley McCartney

Samantha

Francina Stanc

W1 / D1 Legs

Ammie

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.

W3 / D4 Glutes & Hams

Community

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