Name: Playbook - Arianne Deveau - W1/D1 Glutes & hamstrings
Uploaded: 2023-08-18T02:12:51.429Z
Duration: 45 min
Description: W1/D1 Glutes & hamstrings

Arianne

Glutes & hammies, starting the week strong 🔥

4x8 KAS glute bridge
3x10 V squat RDL
3x12 swiss ball curl
3x8 dumbbell step up
3x12 cable kickback

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

KAS Glute Bridge

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

V Squat RDL

-Feet shoulder-width apart
-Knees bent 90°
-Lift up the hips and extend the legs out
-Curl them back in keeping hips up and core tight

Swiss Ball Curl

-Holding dumbbell in one hand- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- 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

Cable glute kickback

W1/D1 Glutes & hamstrings

W1/D2 Chest, shoulders & triceps

W1/D3 Quads & glutes

W1/D4 Back & biceps

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W3/D2 Chest, shoulders & triceps

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W3/D5 Glutes & abs

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W4/D2 Chest, shoulders & triceps

W4/D3 Quads & glutes

W4/D4 Back & biceps

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W5/D2 Chest, shoulders & triceps

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W5/D4 Back & biceps

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W6/D1 Glutes & hamstrings

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