Name: Playbook - Blake Prete - Legs! (glute and hamstring focused)
Uploaded: 2023-07-05T15:15:32.444Z
Duration: 45 min
Description: Legs! (glute and hamstring focused)

Today we are going to be focusing on our hamstrings and glutes. Let's crush it!

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Start in a wide stance 
- Push your hips as you come down
- Reach parallel and explode up

Jump sumo squats

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90-degree angle 
- Keep the opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back into a standing tall position
- repeat amount of reps on the other side

Lateral lunge (dumbbells)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeats the number of reps on the other side

Fire hydrants

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip thruster

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- 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
- Repeat number of reps on the other side

Dumbbell single leg RDL

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- This is supposed to be a faster exercise 
- Repeat number of reps on the other side

Legs! (glute and hamstring focused)

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