Name: Playbook - Latreal Mitchell - Glutes - Dumbbell
Uploaded: 2021-09-03T11:01:30.822Z
Duration: 45 min
Description: Glutes - Dumbbell

Curtsy lunge 3 x 12 
Suitcase deadlift  3 x 12
Weighted sumo squat  3 x 12
Sl deadlift   3 x 12
Db donkey kick  3 x 12
Bulgarian split squat  3 x 12

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

Curtsy Lunge

- Begin with dumbbell in each hand and feet hip width
- Lower the dumbbells toward the ground by pressing hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Suitcase Deadlift

- Stand in a wide toed out stance 
- Hold the dumbbells between your legs in front of you
- Lower into a squat
- Stand up to full extension

Weighted Sumo Squat

- Stand with feet hip width apart
- Dumbbells down in front of you
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Return to the starting position 
- Work both sides

SL Deadlift

- Position yourself on your hands and knees
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

DB Donkey Kick

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Glutes - Dumbbell

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