Name: Playbook - Juli Bauer Roth - Dumbbell Glute Finisher
Uploaded: 2024-02-24T21:26:48.335Z
Duration: 20 min
Description: Dumbbell Glute Finisher

Holy guacamole that was a quick burn. I’m going to be feeling that for a few days. I love these quick burn workouts. Please keep the 15-20 minutes workouts coming!!!

Erika

This is a great workout to do if you want to just finish the day off with a little something extra!

3 rounds of:
8 goblet squats
8 quad dominant Bulgarian split squats, each side 

3 rounds of:
10 dumbbell RDLs
15 stability ball hamstring curls

4 rounds of:
6 three point banded toe taps, each side
8 banded donkey kicks, each side
10 banded clam shells, each side

Goblet Squats

For this quad dominant version of Bulgarian split squats, the foot that is planted on the floor will be closer towards the foot on the bench, pushing the knee more forward towards the toes vs stacked over the ankle

Quad Dominant Bulgarian Split Squats

Quad Burner

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Stability Ball Hamstring curls

Hamstring 🔥

With band wrapped around legs, right above the knee, plant one foot on the ground then the other foot will press out to the side, then out at an angle to the side, then straight back. All 3 movements = 1 rep

3 point banded toe taps

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Glute Finisher

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