Name: Playbook - kennedy nease - glutes 💘
Uploaded: 2024-04-01T02:45:38.720Z
Duration: 80 min
Description: glutes 💘

booty-focused lower body day!

take your time going through this one, and dm me if you need any modifications! we are going to use dumbbells and a platform for this one. :’)

optional cardio: 15-30 mins incline walking or stairmaster

place one foot up and squat down

stare at a spot on the ground for balance

do reps on both sides!

Bulgarian Split Squats

Use small platform or box
If at home, use couch!

Step up, keeping weight in heels
Step down and behind for a curtsy lunge
Keep knee straight

Do the reps on both sides!

Step Up to Curtsy Lunge

Hinge hips back for RDL
Squat down for squat
1 rdl + 1 squat = 1 rep
Chest up

RDL to Squat

Have your feet further than hip width apart and point the toes out slightly. Squat down while keeping your chest up and squeezing the glutes as you come up.

Increase weight as the reps decrease!

Sumo Squats

superset these with the single leg hip thrusts today: so do both exercises for 1 set each back to back, then rest. then repeat!) 

chin tucked, eyes forward
squeeze glutes at top

Dumbbell Hip Thrusts

superset these with the single leg hip thrusts today: so do both exercises for 1 set each back to back, then rest. then repeat!) 

keep feet flat on the ground, push up against the ground and come to a slight squeeze in the glutes

do reps on each side

Single Leg Hip Thrusts

glutes 💘

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

Anonymous

Resistance Band Glutes

30-min Quads

Resistance Band Lower Body and Core

Booty n Hammies

Booty Werk

30-minute Glutes

lower body

Did this workout for my leg day for the challenge since I did my workout at home.

Jasmin

such a good workout!! definitely got me out of my comfort zone! 🤠

glutes 💘

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