Name: Playbook - Hannah West - W2/D2 lower body burner
Uploaded: 2023-04-30T22:17:48.951Z
Duration: 50 min
Description: W2/D2 lower body burner

this workout focuses on your glutes and hamstrings! 

you will need a pair of dumbbells, i would suggest medium and heavy weight.

- Stand with your feet shoulder width apart and knees slightly bent step one foot  slight back
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- remember to engage your core

B-stance dumbbell RDL

- Place your upper back on the edge of the box or bench
- Bring your hips up engaging your glutes
- add a dumbbell for extra resistance

Elevated hip thrusts

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- start by laying stomach down
- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings (slow and controlled!)

Dumbbell hamstring curls

- start by standing facing away from cable or long band 
-grab a cable or long band between your legs 
- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

W2/D2 lower body burner

It was perfect for a first workout in a minute. I love you! This is great and I’m so excited for my journey with your program!

W2/D2 lower body burner

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