Name: Playbook - Hails . - DB Quads & Hamstrings
Uploaded: 2024-01-02T00:49:39.648Z
Duration: 45 min
Description: DB Quads & Hamstrings

Tempo Goblet Squat
1/2 + Full RDL
DB Single Leg Glute Bridge
DB Goblet Lunges
Single Leg RDL

3-4 rounds!
For ladies in the bulk, do heavy weight for 6-8 reps.

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat at a 3 count 
- Stand up to full extension at a 3 count

Dumbbell elevated goblet squat- TEMPO

- 1/2 RDL the dumbbells will slide to right below your knees
- Full RDL your dumbbells should slide to your ankles or as far as you can go to feel a comfortable stretch.
Keep a slight bend in your knees each rep

1/2 + Full RDL

Super Set

3-4 rounds!
For ladies in the bulk, do moderately heavy-heavy weight for 6-8 reps.

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
12 Each leg

Dumbbell single leg glute bridge

- Stand holding a DB in each hand in the racked position
- Step forward into a lunge keeping chest up
- Step back to the starting position, Alternate legs
20 Total

DB Goblet lunges

- Lower slowly on same side as dumbbells
-  Use back leg for support only

Single leg RDL

DB Quads & Hamstrings

Glute Focused

Bird

Whew legs are shook! Quick and effective work!

Morgan

Quad and Hamstring

When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Leah

Anasia✨

Machine Total Lower Body

Deshaunna

Thigh Builder

Sandra

Jaye

Total lower Body

Glutes and Quads

The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

DB Quads & Hamstrings

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