Name: Playbook - Chandler Nicoll - WC W2/D1: Fire Glutes & Hammies
Uploaded: 2022-12-11T19:37:36.014Z
Duration: 60 min
Description: WC W2/D1: Fire Glutes & Hammies

Robyn

Im still feeling it from last week 😩 😪 😫

Ruby

Welcome to the 4 Week Mini Challenge! 

WEEK 2 Day 1: Glutes & Hammies🍑 
This workout can be done at home or at the gym. It is completely done with dumbbells! If you want to use a barbell you can and if you’re at home and only have a band/household items that is okay too! Substitute where you need to make it fit what you have 🙌🏽 Exercise doesn’t have to be done one way so make sure to adjust where needed with what equipment you do/don’t have! 

If you have any questions or need some tips write me a msg friend! We are all on this fitness journey together and I am here to help!

Squeeze your glutes at the top
Keep chin tucked

Dumbbell Hip Thrusts

If you’re at home use a resistance band and place under feet

1 & 1/3 Deadlifts

Grab one or two dumbbells 
Cross one leg behind the other slightly 
Drop back knee heavy in front heel

Dumbbell Curtsy Lunges

Place one leg on the bench 
Push hips back, hinge bringing chest parallel to the ground 
To your range of motion 
You should feel this in your hamstrings & glutes

Bench SL Deadlifts

Constant Tension Sumo Squats

Superset

WC W2/D1: Fire Glutes & Hammies

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

WC W2/D1: Fire Glutes & Hammies

Community

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