Name: Playbook - Body By KB - W2/D2/GLUTES
Uploaded: 2023-06-25T20:44:09.849Z
Duration: 45 min
Description: W2/D2/GLUTES

- 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

Dumbbell hip thrusts

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Begin with a kettlebell in hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Kettlebell RDL

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
**each set, per side

Dumbbell reverse lunge

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

W2/D2/GLUTES

ELIZABETH

Loved it.. easy to follow and access with poor WIFi in the gym

Sarah

W1/D1/PULL

W1/D2/GLUTES

W1/D3/PUSH

Iryna

W1/D4/CORE

W1/D5/LEGS

W2/D1/PULL

I love these videos !! Perfect for me to get back into things 😍😍😍

W2/D2/GLUTES

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