Name: Playbook - Clara Lai - Week 1-2 : Glutes and hamstrings
Uploaded: 2022-04-24T03:49:05.936Z
Duration: 45 min
Description: Week 1-2 : Glutes and hamstrings

My legs felt like jello after this 😅 I could really feel my legs working!

Cecilia

My glutes are on fiiiiiire!! Such a good workout!

Alyssa

My legs are gonna be sore tomorrow 😅😸

Camryn

This is your second leg workout of the week. You will be repeating this on week 2

- Hold one dumbbell with both hands
- A slight sumo wide stance

Sumo hip hinge

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (dumbbell)

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
*reps for each leg

Single leg RDL

- Place your upper back on the ground
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
*reps for each leg

Single leg elevated glute bridge

Circuit 1

- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Dumbbell reverse lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Superset

- Support upper back on a bench and the DB 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

- Lie on one side
- Raise the upper leg up and perform small circles
*reps for each direction and each leg ( e.g 10 circles forward, 10 circle backwards, repeat on the other side)

Glute circles

Week 1-2 : Glutes and hamstrings

I just finished the foundations course and was excited to try out the DB only course! Was not disappointed, I can feel the work in my arms!

Wasn’t able to finish the whole thing but it killed my arms!!

Sally

Starting week two off SUPER STRONG!! I’ve always struggled with dead bugs but I’m already noticing an improvement in my strength! 👏🏽👏🏽👏🏽

Week 1-2 : Upper body (1)

omg my whole body is shaking bahaha wow long overdue and needed workout :3 felt great

Camila

I forgot how much I love training legs! The plank holds definitely kicked my ass but I’m feeling good 🔥💪🏽

This one was pretty hard lol!! In a good way

Week 1-2 : Legs and core

This one was hard!! I totally underestimated the single arm lateral raises - such a good burn 🔥🔥

Week 1-2 : Glutes and hamstrings

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