Name: Playbook - Arianne Deveau - W4/D4 Glute focused leg day
Uploaded: 2023-08-07T01:03:22.671Z
Duration: 60 min
Description: W4/D4 Glute focused leg day

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

Barbell hip thrusts

- 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

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

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

Hyperextensions

- 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

W4/D4 Glute focused leg day

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.

W4/D4 Glute focused leg day

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