Name: Playbook - Arianne Deveau - Leg day - glutes
Uploaded: 2023-10-18T16:11:32.717Z
Duration: 45 min
Description: Leg day - glutes

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee almost touches the ground
- Press through the front foots heel to stand back up
- Complete your reps, take a 30sec break, then repeat on the opposite side

Deficit reverse lunge

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Attach pulley on ankle strap, low position
- Push back and up with your foot and extending your leg upwards, toes pointing slightly outward
- Lower your leg back down
- Complete desired reps then repeat on the opposite side