Name: Playbook - Jacque Lammert - Shape your glutes - dumbbell
Uploaded: 2024-03-29T13:21:44.862Z
Duration: 48 min
Description: Shape your glutes - dumbbell

Pro pro pro 😲😲😲😇😇😇😇👍👍👍👍

Waldo

This workout is brilliant for evening out your strength side to side and giving your glutes beautiful shape🫶🏽

1. Sumo squat 12x4
2. Step ups 8x4 each 
3. Kickbacks 12x4 each 
4. Single leg glute bridge 8x4 each 
5. Squat jumps onto half bosu 8x4

Have fun Xo

- Wide stance 
- Press knees out gently (so that they don’t cave inwards)
- Relaxed shoulders

DB sumo squat

8 reps each side 

- Hinge at your hips and lower to the floor slowly 
- If you lose control at the bottom of the move, decrease space between the floor and whatever you’re stepping on to

EQUIPMENT MODIFICATION: You can use anything in the house as a step (a stool, books, a chair)

DB step ups

-12 reps each side 

- Turn toes out slightly 
- Hold at the top 
- Lower slowly 

EQUIPMENT MODIFICATION: 
- If you don’t have a long band you can perform this with a short band just above your knees 
- if you don’t have bands, kneel in table pose and place a dumbbell in the ‘nook’ of your knee and kick back with your knee bent. This can be performed leg straight without a dumbbell as well 🤎

Banded glute kick back

8 reps each side 

- if you are struggling to balance, place both legs on the floor in ‘b stance’ position (one leg down just to support, not to work) 

EQUIPMENT MOD:
- if you don’t have a half bosu you can use a chair or drop your back to the floor

Single leg DB glute bridge

- Treat as one single movement, try to be smooth 
- Land softly 

EQUIPMENT MOD:
If you don’t have a half bosu you can jump on to anything else /or just jump forward and back on the floor

Squat jumps onto half bosu

Shape your glutes - 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

Sarra

Lifted glutes + sculpted legs 🫶🏽 dumbbell

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

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*

Shape your glutes - dumbbell

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