Name: Playbook - Caitie June - Dumbbell Only Glutes & Hamstrings
Uploaded: 2024-03-19T15:14:26.114Z
Duration: 50 min
Description: Dumbbell Only Glutes & Hamstrings

Madi

I worked up a good sweat! I think next time I’ll do it as a circuit for a little extra push:) 
But overall a really good leg workout!

Madison Webster

Lower body workout that can be done at home or at the gym. Beginner- advanced, suitable for any level. Glute and hamstring biased exercises.

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

Dumbbell RDL

- Begin by standing both feet together
- Step one foot behind opposite leg 
 and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell curtsey lunges

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- 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

Dumbbell Only Glutes & Hamstrings

Glute Focused Workout

Great, struggled to get a good technique on the last exercise. Hopefully practise makes perfect 🔥

Emily

Definitely one of the harder workouts I’ve done on your app so far!! It was hard but good!! I focused really hard to build that mind to muscle connection and I can’t wait to be sore tomorrow 💪🏼

Dumbbell Only Glutes & Hamstrings

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