Name: Playbook - Arianne Deveau - W1/D4 Glutes + hamstrings
Uploaded: 2023-08-07T01:03:22.526Z
Duration: 60 min
Description: W1/D4 Glutes + hamstrings

 Cassie

Leg workout focused on glutes and hammies, let’s get it 🔥

- Grab dumbbells and bring them to your hips
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Keep dumbbells the closest to your body as possible while moving the weights
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Raise and lower your upper body engaging your glutes, squeezing at top.
- Slightly round back
- Toes pointing outwards
- Push in your feet

Hyperextensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

W1/D4 Glutes + hamstrings

Ashley

Sandrine

W1/D1 Quads + glutes

Majorie

Beatriz Nena

W1/D2 Back + biceps

j’ai vraiment aimée mais je l’ai trouver un peu cour personnellement. par contre j’ai adorer et j’ai mal au bras dans un bon sens!

léa-rose

W1/D3 Shoulders + triceps

Amazing workout! Really felt this in my back.

W1/D4 Glutes + hamstrings

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