Name: Playbook - Ashley Watts - Day 4 - Hams & Glutes
Uploaded: 2023-06-06T01:28:08.003Z
Duration: 25 min
Description: Day 4 - Hams & Glutes

Christine

Rachel

Still an amazing leg workout!! Thankful for this routine 💜

Feel the 🔥 can’t wait to be sore tomorrow!!!! Felt stronger today!!

Anything better than being sore?  Little sore from yesterday but todays workout was great!! Loving day 2!

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury within 25 minutes 
• AMRAP = as many rounds as possible

- Start in a lunge position
- Jump in the air, alternating legs as you drive downwards to land in a lunge position 
- Repeat for desired reps per leg

Bodyweight jump lunges

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swing

- Holding the dumbbells at your sides
- 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
- Alternate sides until reps per leg is completed

Dumbbell curtsy lunge

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Day 4 - Hams & Glutes

Community

More workouts from Ashley Watts