Name: Playbook - Dana Linn Bailey - Legs (Glutes/Hams) | Friday | 5/3
Uploaded: 2024-05-05T22:54:17.721Z
Duration: 60 min
Description: Legs (Glutes/Hams) | Friday | 5/3

Leigh

Krisztina Balogh

Did this one with extra paint cans we had in the garage. Still kicked my butt 😂👌🏼

Emma

Diana

I love the whole thing. Glute burnout at the end 🔥🔥

Tamara

Monique

Ragna

Amber

Kari

Jessie

5/3: LEGS (Hams/Glutes)

1. Toes Elevated DB RDL 4 x 12

2. DB Sumo Squat 4 x 10 

3. Superset:
- DB Hamstring Curl 4 x 12
- DB Wide Stepping Lunges 4 x 15 steps 

4. Low Bulgarian Split Squat 3 x 12 each side

5. Superset:
- Elevated DB Sumo Squat 4 x 20
- Reverse Hypers 4 x 12

6. Superset:
- Glute Bridge w/ Abductions 3 x 30
- Banded Donkey Kickbacks 3 x 15 each side

- Begin with dumbbell in each hand, toes elevated and feet hip width apart
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

Toes Elevated DB RDL

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat, lowering the dumbbell toward the ground
- Stand up to full extension, driving through your heels

DB Sumo Squat (HEAVY)

- DB Hamstring Curl 4 x 12
- DB Wide Stepping Lunges 4 x 15 steps

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

DB Hamstring Curls

- Keep your chest up holding two dumbbells at your shoulders or by your sides
- Step forward wide and bring your back knee down until both legs are at about 90 degrees 
- Step forward with the opposite leg and repeat moving forward

DB Wide Step Walking Lunges

Superset

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat Low (ea)

- Elevated DB Sumo Squat 4 x 20
- Reverse Hypers 4 x 12

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated DB Sumo Squat

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse Frog Hypers

- Glute Bridge w/ Abductions 3 x 30
- Banded Donkey Kickbacks 3 x 15 each side

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Band Abduction

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Legs (Glutes/Hams) | Friday | 5/3

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