Name: Playbook - Dr. Robin B - Legs & Glutes Building Workout
Uploaded: 2023-01-23T05:39:14.889Z
Duration: 45 min
Description: Legs & Glutes Building Workout

Legs and Glutes Building Workout!


Circuit 1
- Side Lunge Stretches
- Squat Pulses
- Leg Extensions Upright
- Leg Extensions

Circuit 2
- RDL to Barbell Bent over Rows
- Dumbbell Step Ups
- Dumbbell Goblet Squats
- Dumbbell Sumo RDLs

- Stand with your feet just outside of shoulders width 
- Lunge sideways to the right
- Lift hips up and Lunge to the left

Side Lunge Stretches

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Sit towards the top of the seat and lean forward
- Engage your quads as you raise your legs 
- Lower with a controlled movement

Leg Extensions upright

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Circuit 1

- Begin with the bar in hand and feet hip width
- Lower the bar to the ground, pressing your hips back while keeping a slightly bent knee
- With the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin
- Stand straight back up pressing your hips forward
- Repeat the entire sequence

RDL to Bent over barbell rows

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box/ bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
-15 reps on each leg

Dumbbell step ups

- 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

- Stand in a wide toed out stance with a dumbbell between your feet
-Lower the weight to the ground, pressing your hips back while keeping a slightly bent knee
- With the back flat and chest parallel to the ground

Dumbbell sumo RDL

Circuit 2

Legs & Glutes Building Workout

Shauna

Great! I’m definitely going to feel this in the morning !!! I feel sooo good though!

Legs & Glutes Building Workout

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