Name: Playbook - Leslie Getnfit - 12.14.21 Legs & Glutes
Uploaded: 2024-02-29T19:50:13.852Z
Duration: 60 min
Description: 12.14.21 Legs & Glutes

Davita

This workout will have your Legs & Glutes 🔥💪🏽

Adjust the cable attachment so that it's at the bottom of the cable machine. Attach a rope or handle to the pulley on the carriage of a cable station. You should be facing the pulley.

Next, select the amount of resistance you want — 20 to 30 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the rope or handle, and step approximately three feet away from the machine.

With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.

Then squeeze your glutes to stand back up as you simultaneously pull your elbows back (like you're performing a bent-over row). Pull with power, and continue to squeeze your glutes at the top to get full hip extension. Be sure to keep your core engaged.

Cable RDL

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Dumbbell forward lunges

In this video I am using a landmine to complete this exercise. You do not need the landmine attachment. You can place a barbell in the corner of a wall and set up your own landmine or complete with Dumbbells or a Barbell on your shoulders.

Complete a squat and go right into a RDL. Repeat until you have completed the reps.

Squat into RDL

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can and go into a squat
- Catch the ball with both hands on the bounce and repeat the movement

12.14.21 Legs & Glutes

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