Name: Playbook - Caitie June - WEEK1-4: Day One | glutes & hamstrings
Uploaded: 2024-03-19T15:14:25.724Z
Duration: 50 min
Description: WEEK1-4: Day One | glutes & hamstrings

These workouts were simple enough for a beginner but also challenging! I definitely had shaky legs at the end of it!

Brianna

Angel

This workout kicked ass! Literally!! Had me sweating like crazy and felt great!

Joslyn

It was great! It was motivating and I think I got more out of my workout

Rachael

Week One: Day One | glutes & hamstring biased exercises

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- 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

- 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

Barbell hip thrusts

- 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

- 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

WEEK1-4: Day One | glutes & hamstrings

Great workout! I took my time and attempted every workout as most of them would typically be out of my comfort zone!

WEEK 1-4| Day Two: Upper Body | back and biceps

WEEK 1-4: Day Three | quads & glutes

Great workout, really felt that shoulder/tricep burn ✨

Lily

Loved this as a beginner who wants to start with dumbbells and work my way up!! This made me more confident to use a machine also!

WEEK1-4: Day One | glutes & hamstrings

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