Name: Playbook - Jacque Lammert - Lifted glutes + sculpted legs 🫶🏽 dumbbell
Uploaded: 2024-03-29T13:21:44.848Z
Duration: 24 min
Description: Lifted glutes + sculpted legs 🫶🏽 dumbbell

Sarra

20 minute glute burn that’ll lift your booty and shape your legs 

50 seconds each exercise 

Squat press 
Abductors with calf raise 
Hamstring curl 
Sumo squat 
Butterflies 

Repeat 4 x

Be smooth- performing the squat and press as fluid as you can 

Gentile pressure out from your knees

Squat press

Abductor with calf raise *switch sides @25 seconds

Keep your pelvis tucked (tailbone towards sky) 

If you don’t have a ball, slide your socked feet o the floor or walk your feet in and out with tiny steps 🤎

Hamstring curls

Hinge at your hips and knees (it’s ok if your knees go over your toes) 

Instead of thinking about sitting back, think about your foot as a triangle (a point at your heel and a point under the ball of your foot and just across from it on the outside). You want even pressure on those three spots 

Gentile pressure out from knees (as always) so that your knees don’t cave inward

Sumo squat

A fun play off of jumping Jacques *see what I did there💗

Light on your feet *quiet jumps*

Butterflies

The workout

Lifted glutes + sculpted legs 🫶🏽 dumbbell

Kate Carr

Strength x pilates x strong knees

Dumbbell legs 🤎 a FIIT favorite

Strong legs + abs - dumbbell

Low impact lower body 🖤 dumbbell

So goood! I love the interface of the app and how I can watch you the whole time to keep me in check of how to do things. The workout is wonderful, could feel such a good burn in the booty!

Ariana

I combined this with your glute bridge workout…I could only make it through two rounds! Awesome adder to another workout.

Pilates glutes - bodyweight

DAMN! this is killer & I loved every minute 😮‍💨🤍

Abby

Athletic hamstrings 👟

Glute bridge flow - bodyweight

This was awesome 👏🏽 loved the variety of movements with weights. It felt so good to move slowly and mindfully through the reps instead of banging them out or focusing on going really heavy. Great workout! Definitely dripping after this one!

Shanna

Strong girl legs + glutes - barbell

WOW! This workout is my new favorite 🤍💫

This was 🌶️ . Used 45# barbell only and that was enough. 😅

So so good, if you hit it hard you will be dripping sweat! I challenged myself and went up in # halfway through. Burns so good

Lower body - barbell

holy wow! if you want to sweat and have a killer workout this is the one 🤍 loved it!

Any tips for jump-roping inside? I live in an apartment and I feel like it’s so loud!

GLUTE GROWTH - dumbbell / barbell

Pro pro pro 😲😲😲😇😇😇😇👍👍👍👍

Waldo

Shape your glutes - dumbbell

monet

I’m in my Luteal — so I do light exercises and low impact during this time…I don’t know why I never broke a sweat like this with my other low impact exercises…but WOW. I feel like I worked amazing and it wasn’t pushing too hard (like addictive slow steady movements) and yet I’m SWEATING?! Love it — additionally, my son joined me for this workout and I loved that he could join in!

Lower body currrves - dumbbell

Daniela

An awesome addition to another shorter exercise to leave you 😅 I ended up doing all the exercises with the timer instead of reps. 10/10

Athletic legs - dumbbell

The reverse table to toe touch really hurt my wrists and shoulders so I subbed for glide-throughs. I also doubled up the last half of the exercises so I did the remaining 2 sets of 50secs of each exercise together. Does that make sense? Lol. I’m sweaty and legs are shaking!!

Pilates inspired glutes - bodyweight

Sis! Drenched! This glute is on fireeee🔥🔥🔥*Alicia Keys voice*

Lifted glutes + sculpted legs 🫶🏽 dumbbell

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