Name: Playbook - Clara Lai - Week 3-4 : Glutes, hamstrings and core
Uploaded: 2022-04-24T03:51:33.943Z
Duration: 45 min
Description: Week 3-4 : Glutes, hamstrings and core

Camryn

This is your first leg workout of the week. You will be repeating this on week 4

- Start with squats
- Performing a shoulder press while coming up

Squat to press

- 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

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps
- Optional: add a band

Sumo squat pulses

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side
- Perform with body weight or with dumbbells

Curtsy lunge

Circuit 1

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Elbow plank
- Move slightly forward and back

Moving plank

Circuit 2

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Optional: add a band around the thighs

Glute bridge

Week 3-4 : Glutes, hamstrings and core

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!

Cecilia

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! 👏🏽👏🏽👏🏽

Alyssa

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 🔥🔥

This one was great! A lot of cool arm exercises I hadn’t tried before!

Week 1-2 : Upper body (2)

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

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

My legs are gonna be sore tomorrow 😅😸

Week 1-2 : Glutes and hamstrings

My arms are jelly!!! This one was so goooood 🔥🔥

Week 3-4 : Upper body (1)

Week 3-4 : Upper body (2)

This one had fun circuits! I liked this combo of exercises together

Week 3-4 : Glutes, hamstrings and core

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