Name: Playbook - Jacque Lammert - Strong girl legs + glutes - barbell
Uploaded: 2024-03-29T13:21:44.852Z
Duration: 50 min
Description: Strong girl legs + glutes - barbell

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

Your traditional lower body strength training day —

WHAT SHE’S GOT:
Squats, lunges, deadlift & hip thrusts

Try for 10-12 reps for each set. Starting with a lighter weight for 12 reps in your first two sets and increasing weight for 10 reps as you get warmed up for your last two sets

— breath in and brace your core 
— bar should sit on your traps (on contracted muscles just above + between shoulder blades) 
— lower down sitting back and keeping your chest proud
— keep gentile pressure out in your knees
— drive through your glutes to stand up

Barbell back squat

— rest bar on traps
— step back keeping space between your feet 
— keep gentile pressure out in your knees 
— slowly lower then drive from your glutes to stand up 
— repeat on opposite side

Alternating back lunge

— feet shoulder width apart 
— sit back and stand up driving through your glutes keeping bar close to shins 
— keep your spine neutral 
— lower the bar keeping it close to your legs/ shins on the way down 

Tip: don’t over extend your back at the top by pushing the barbell super far forward. Instead, engage your glutes but “squeezing” and tilting the pelvis while keeping the spine neutral (no swoop in your lower back)

Barbell deadlift

— Support upper back on a bench (or half bosu like I’ve done here) and the barbell across your hips with a pad if you need 
— knees should be bent at about 90 degrees 
— drive through your glutes to the top position where you should pause and focus on tilting your pelvis for that extra inch and more glute activation. Think scooping your pelvis upwards (you can even use your lower abs to help) 

Tip: hold for a squeeze at the top (it seems like forever but it’ll help ensure you aren’t using too much weight)

Barbell hip thrusts

Strong girl legs + glutes - barbell

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

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*

Strong girl legs + glutes - barbell

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