Name: Playbook - Arianne Deveau - W2/D4 Glutes + hamstrings
Uploaded: 2023-08-07T01:03:22.578Z
Duration: 60 min
Description: W2/D4 Glutes + hamstrings

Leg day focused on glutes and hammies, you’ve got this 🙌🏼

- 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

- 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

- 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

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

Lying hamstring leg curls

- Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl

W2/D4 Glutes + hamstrings

Ashley

Sandrine

 Cassie

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

W1/D4 Glutes + hamstrings

Amazing workout! Really felt this in my back.

W2/D4 Glutes + hamstrings

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