Name: Playbook - Jacque Lammert - Your glutes will thank you later - dumbbell
Uploaded: 2024-03-29T13:21:44.877Z
Duration: 55 min
Description: Your glutes will thank you later - dumbbell

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

monet

This lift x pilates fusion will have your booty burning and then some

Stand wide enough to fit your arms and dumbbell between your legs 
- Hold the dumbbell between your legs in front of you 
- Lower in to a squat by sitting back and bending at the knees, hips and ankles at once 
- focus on gently pressing your knees outwards so that they don’t cave in towards each other
- Stand up driving through the glutes

Dumbbell sumo squat

Holding on to something for support, slowly and with control step up on to the bench/ chair/ step, pushing through your glutes to stand up (bringing your upper body forward uses more glutes and standing upright will use more quads). After standing up SLOWLY lower yourself back to the floor and repeat on the other side

Step ups

Pick light dumbbells for this movement
-Step back in to a reverse lunge and bring dumbbells up for a bicep curl
-Drive forward and up onto one leg, lifting the other up in to a glute kickback, while also performing a tricep extension. 
-Repeat for 13 reps on each side

Reverse lunge kick back w/ bicep curl and tricep extension

- Stand with a bit of space between you and your elevated surface (I’m using a bench but you can use a step or sturdy household object)
- Press hips back, lower down and drive from your glutes and jump on to the surface
- Land softly both on to the surface and back on the floor 
- feel free to step down one leg at a time if the jump down is unpleasant 

*modify to a jump squat if necessary

Box jumps

*can be done on the floor (without half BOSU)
- keep your chin and pelvis tucked 
- push from your hamstrings and glutes 
- squeeze at the top (keeping your pelvis tucked (think tailbone pointed at the sky)
- lower slightly and squeeze again
- lower slowly until you’re just hovering above the floor and repeat 

*up quick - squeeze - down slow

Elevated dumbbell glute bridge with pulse

Your glutes will thank you later - 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

Pro pro pro 😲😲😲😇😇😇😇👍👍👍👍

Waldo

Shape your glutes - dumbbell

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!!

Your glutes will thank you later - dumbbell

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