Name: Playbook - Ashley Thomas - W5/D3 Legs & Glutes
Uploaded: 2024-01-19T23:30:04.049Z
Duration: 60 min
Description: W5/D3 Legs & Glutes

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

Keep your chest up and hold dumbbells at your sides. Step back and bring your knee down until both legs are at 90 degrees.
Stepping forward to meet other leg. Lower back to the initial position 
Do all reps on one leg before switching.

X 12 each leg

Dumbbell reverse lunge

Dumbbell Hip Thrust

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

Holding dumbbells at your sides, chest lifted and shoulders back.
Place foot up onto the box and push through your heel to stand up-l driving opposite knees up. 
Step down and repeat on same side before switching sides. 

X 12 reps per leg

Dumbbell Step Ups

Circuit 1

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

X 15 each side

Curtsy lunge

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Lay on your back on a mat with both knees bent and feet on the floor. Raise one leg up towards the sky. Pressing through the heel of the foot on the ground slowly lift the hips off the mat till your body is in a straight line from shoulders to hips. Slowly lower back down and repeat for reps on that side before switching sides.

X 12 each leg

Single leg Glute bridge

Position a glute band above your knees and sit on a bench. Assume a medium to wide stance so that your knees are in slight valgus (cave inward) in the start position. Drive you knees outward into the band. Strive to reach full hip abduction range of motion with each rep. You can roll onto the edges of your feet to get a little more range of motion.

Knee-Banded Seated Banded Hip Abduction

Circuit 2

W5/D3 Legs & Glutes

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D3 Legs & Glutes

W1/D4 Chest, Shoulders, Triceps, & Core

W2/D1 Lower Body & Core

W2/D2 Back, Biceps, & Core

W2/D3 Legs & Glutes

W2/D4: Chest, Shoulders, Triceps, & Core

W3/D1: Legs & Glutes

W3/D2: Back, Biceps, & Core

W3/D3 Legs & Glutes

W3/D4 Chest, Shoulders, Triceps & Core

W3/D5 Full Body (Optional)

W4/D1: Legs & Glutes

W4/D2: Back, Biceps, & Core

W4/D3 Legs & Glutes

W4/D4 Chest, Shoulders, Triceps & Core

W4/D5 Full Body (Optional)

W5/D1 Legs & Glutes

W5/D2 Back, Biceps, & Core

W5/D4 Chest, Shoulders, Triceps & Core

W5/D5 Full Body (Optional)

W6/D1 Legs & Glutes

W6/D2 Back, Biceps, & Core

W6/D3 Legs & Glutes

W6/D4 Chest, Shoulders,Triceps & Core

W6/D5 Full Body (Optional)

W7/D1 Legs & Glutes

W7/D2 Back, Biceps, & Core

W7/D3 Legs & Glutes

W7/D4 Chest, Shoulders, Triceps & Core

W7/D5 Full Body (Optional)

W8/D1 Legs & Glutes

W8/D2 Back, Biceps, & Core

W8/D3 Legs & Glutes

W8/D4 Chest, Shoulders, Triceps & Core

W8/D5 Full Body (Optional)

W5/D3 Legs & Glutes

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