Name: Playbook - eFitmama - Legs and Glutes
Uploaded: 2023-03-19T20:38:36.103Z
Duration: 45 min
Description: Legs and Glutes

Warm up: 5-10 minutes of low impact cardio of your choice

Equipment: Loop Band and a set or two of medium to heavier dumbbells

You will do all sets of one exercise at a time 

Optional Finisher: 15-20 minute walk on the treadmill or outdoors

10 each leg -

Place a medium to heavy loop band above your knees, slightly hinge forward while holding onto something (a chair or wall) and squeeze your glutes at the top

*Working Glutes

Standing loop band glute kickback

Bulgarian split squat

If you don’t have a low step like I’m using, you can also stack 2 weight plates. If you have neither, just do a reverse lunge on the floor 

10 each leg 

*Working Quads

Front foot elevated reverse lunge

Dumbbell sumo squat

Barbell (or dumbbell) deadlift

*Working glutes, hip abductors, and hamstrings

Loop band bridge lift to hip abductor

Loop band walking lateral squat

Legs and Glutes

Juliana Fanning

Kayla Neighbors

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Amanda

Shannon

Jennifer Castro

Dumbbell and Loop band lower body workout!

I don’t think I’m doing the playing right I need to figure that out but I’m sweating nonetheless

Michelle

Sonia

Excellent. Just starting my journey back to great fitness and love your workouts. Can’t wait to look great!

Annie

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New to the app, just started my 7 day free trial and completed my first workout with you, legs, it was good. Looking forward to the next one.

Terri

Joanna

Salma

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I didn’t finish today but it was more of a time issue. Booty and abs tomorrow :)

Martha Grabe

Booty 🍑

Kristen

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Got in 8 rounds before i had to be somewhere. 🤤🤢🤢🤢🤢🤢

Rebecca

Brenda K

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Akira

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Challenging legs and booty

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Thank you for a wonderful leg workout!! I powered through it and did it in 25 minutes!

Abby

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Legs and Booty 🔥🔥🔥

WEDNESDAY - Legs and Booty

Jill

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Killer legs 🥵🤢🏋️‍♂️💪🏼

Jessica

Lauren

Love a strength workout that gets my heart rate as high as cardio. So so good. 🔥

Legs

Loved the focus on slower, heavier strength movements today 👊🏼

Hamstrings and Glutes

Quads + Chest

Marina

Quads and Hamstrings

Antonia

Lower Body + Plyometrics

3 days in a row!! 338 calories burned today. Thank you so much!!

Nicole

This week is just so good. 

Each day I’m sore in a different spot from the day before!

Legs and Glutes

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