Name: Playbook - Ashley Thomas - W1/D4 Legs & Glutes
Uploaded: 2024-01-19T23:30:03.978Z
Duration: 60 min
Description: W1/D4 Legs & Glutes

Perform each exercise of once then rest 60 seconds before repeating for designated sets.

Stand in a wide toed out stance with a weight between your feet. Keeping your back straight perform a deadlift.

Kettlebell/Dumbbell Sumo Deadlift

Position the bottoms of your shoulder blades along the front of a secured bench and assume your hip thrust stance. Maneuver the dumbbell handle over your hip flexor on the same side as the leg you intend to keep on the ground. Next, assume your hip thrust stance, positioning your feet together along your center line. Lift one leg by pulling your knee toward your chest. To perform the movement, drive through your heel, raise your hips until they are roughly in line with your grounded knee and shoulders, and squeeze your glute as you reach the top position.

Dumbbell Single Leg Hip Thrust

Superset

Hold dumbbells at shoulders.
Place a flat bench a couple feet behind you. Now rest your right foot behind you on the bench with only the lower half portion of the top of your foot on the bench. Keep your left leg straight.
Begin exercise by lowering your body straight down as far as you can to the ground, bending at the knee and hip. Pause, then push back up to starting position. Repeat with left leg the prescribed reps then switch to right leg.


X__reps each leg

DB Front Rack Bulgarian Split Squat

Place a flat bench a couple feet behind you. Now rest your right foot behind you on the bench with only the lower half portion of the top of your foot on the bench. Keep your left leg straight.
Begin exercise by lowering your body straight down as far as you can to the ground, bending at the knee and hip. 
Pause and pulse at the bottom. Repeat with left leg the prescribed reps then switch to right leg.


X__reps each leg

Bulgarian Split Squat Pulses

Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you. Hinge at your hips, and lower the dumbbells toward the floor. 
Lift back up engaging your glutes.

X__reps each leg

Dumbbell single leg RDL

Lie on your back and position your heels together. Position your heels close to your butt and allow your hips to abduct. You don’t want your feet too far from your body or too close, and you don’t want your knees touching the ground or straight up in the air. Keep your knees and feet in the same position, drive through the outsides of your heels, and raise your hips. Squeeze your glutes as you reach full hip extension

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