Name: Playbook - Gracie Kramer - WEEK 4 || DAY 3
Uploaded: 2022-08-28T20:05:38.657Z
Duration: 45 min
Description: WEEK 4 || DAY 3

7 EXERCISES || 4 ROUNDS
- rotate through each exercise for 4 rounds total
- prioritize proper form & intention over speed
- you will need 2 dumbbells for this workout (increase weight each round)

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

- Holding both dumbbells on either side of the body
- Keep a slight bend at the front knee
- Come straight down until your back knee is close to touching the floor
- Maintain an upright body posture & engage core to balance
- Push into floor with front leg to rise back up to your starting position
- continue on R leg until reps are complete, then switch to the L leg

Dumbbell bulgarian split squat (R)

- Holding both dumbbells on either side of the body
- Keep a slight bend at the front knee
- Come straight down until your back knee is close to touching the floor
- Maintain an upright body posture & engage core to balance
- Push into floor with front leg to rise back up to your starting position
- continue on L leg until reps are complete, then switch to the R leg

Dumbbell bulgarian split squat (L)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for 20 seconds
- Place a dumbbell on lap to make it more challenging

Wall sit

- start in wall sit position
- lift R leg up to a straight, horizontal position 
- press knees together, push into floor, & engage core for stability

Wall Sit Leg Raise (R)

- start in wall sit position
- lift L leg up to a straight leg, horizontal position 
- press knees together, push into floor, & engage core for stability

WEEK 4 || DAY 3

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