Name: Playbook - Juliana Brown - Ultimate Dumbbell Glute Pump
Uploaded: 2023-11-17T19:51:00.096Z
Duration: 40 min
Description: Ultimate Dumbbell Glute Pump

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- start in a standing position with your feet shoulder-width apart
- begin by bending your knees and lowering your hips into a squatting position, keeping your back straight and chest lifted
- once you reach the bottom of the squat, explode upward by extending your legs and using the power from your thighs and hips
- as you jump, swing your arms upward for momentum and lift your feet off the ground
- land softly back into the squatting position

Jumping Squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Ultimate Dumbbell Glute Pump

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