Name: Playbook - eFitmama - Challenging legs and booty
Uploaded: 2023-01-01T18:00:59.983Z
Duration: 40 min
Description: Challenging legs and booty

Grab a loop band, chair/step/bench, and medium to heavy weights 

Superset - 3 rounds

10 each leg - step ups
10 barbell or dumbbell deadlifts

Superset - 3 rounds

10 Dumbbell front sumo squat
8 each leg - revers lunge to knee lift

Superset - 3 rounds

10 - dumbbell or barbell hip thrust
8 each leg - loop band static lunge to glute kickback

Superset - 3 rounds

6each leg - loop band curtsy lunge to hip abduct
10 each leg - half squat glute kickback

Step ups

Feet under shoulders

Keep bar or dumbbells close to shins

Neutral neck and spine 

Squeeze glutes on the way up

Barbell or dumbbell deadlift

Superset

Holding dumbbells at shoulder height, feet wider than hips, toes slightly pointed out. Place weight in your heels and sit back into your hips as you squat. Squeeze glutes on the way up

Dumbbell front sumo squat

Reverse lunge to knee lift

Dumbbell or barbell hip thrust

8 each leg 

Place loop band above knees. Start in static lunge - drive hips toward floor keeping knee over toes. As you come up lift back leg up and squeeze glutes

Loop band lunge to glute kickback - weight at chest

6 each leg

Place loop band above knees. In lunge position bring back leg in a half circle motion behind the front and as you come out of the lunge lift leg laterally

Loop band curtsy lunge to hip abduct

10 each leg 

Modification: no weight and/or standing loop band glute kickback

Half squat glute kickback - weight at chest or behind head

Challenging legs and booty

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