Name: Playbook - Leslie Getnfit - Week 4 Day 3
Uploaded: 2025-01-01T04:22:56.859Z
Duration: 70 min
Description: Week 4 Day 3

Truth N Rumor

Loved it - Squat kicks backs take me out every single time 😥 😅

Kelsey

Veronica

Stephanie

Josie

Tiffany

Increase weight after every set. 

EQUIPMENT:

For this exercise, you will need one dumbbell.

SETUP:

a) To set up, you will need a bench or some surface to elevate yourself to position against just beneath your shoulder blades when you are sitting down. Make sure it is secured or against a wall so that it doesn’t move as you perform the movement. 

b) Engage your core, tuck your chin in and look forward.

ACTION:

a) Draw your knees in and extend your hips up so that your knees are at a 90 degree angle. For further glute engagement, keep your toes slightly pointed out. 

b) Now, reverse the motion as you return to the starting position and squeeze your glutes.

c) Maintain tightness in your core at all times and repeat!

Hip Thrust DB

Increase the weight after every set. 

Tip
Choose a lighter dumbbell than you think you’ll need at least until you’re comfortable with the exercise. It'll take some finesse to get the hang of gripping the dumbbell with your feet, and you'll have an easier time getting started if the weight is on the lighter side.

Place the dumbbell on the floor, standing on one end. Lie down on the floor on your stomach with your legs straight and feet close to the dumbbell. Place your feet on either side of the dumbbell's handle.

Squeeze the dumbbell between your feet and bend your knees to lift it off the floor. The top weight on the dumbbell will rest on the bottom of your feet.

Bend your knees slowly up toward your butt, keeping the bottoms of your feet facing the ceiling throughout the movement. Slowly lower the weight back down. Stop just before the dumbbell touches the floor, and then repeat.

Laying Leg Curls DB

While RDL’s are commonly done with a barbell, using a pair of dumbbells for RDLs can be very beneficial. A dumbbell RDL is an excellent exercise for those looking to work their glutes and hamstrings without needing a high level of flexibility or range of motion that the barbell requires.

To complete a dumbbell RDL, begin by holding a set of dumbbells in front of your thighs while standing in a hip to shoulder-width stance. From here, you want to think about pushing your butt back as far as you can.

Keeping a very slight bend in your knees for protection, the dumbbells will start to lower; once the dumbbells are at your knees, do not bend the knees any further. Continue to push your butt back until the dumbbells reach mid-shin.

Because of how high the hips are during this movement, you may not be able to lower the weights as far down as you can in your conventional deadlift. This is OK!

Hips should stay high, which increases loading in the hamstrings and glutes. If you feel lots and lots of tension in your butt and in the back of your thighs, you’re doing it right – keep going!

As you do this, keep your shoulders pinched together and chest tall so that you maintain a flat back throughout the entire movement. To return to the top, simply drive through your heels, push the floor away from you, and stand, squeezing your glutes at the top.

This movement is very hamstring focused, so you should feel the stretch and burn in your hammies!

RDL with DB

Primary muscles: Glutes, hips, thighs
Secondary muscles: Lower back, core, calves


Squat Kickback Instructions

1. Start with your feet a little wider than shoulder-width apart and squat.
2. As you stand up, transfer your weight to one leg and kick back with the opposite leg.
3. Return to the starting position and repeat on the opposite side.

Squat with Kickback

Stand with your feet at hip width and core engaged to support you throughout the movement. 

Start with a dumbbell in each hand, at your sides, Raise up onto your toes as high as you can, keeping to legs straight at your knees. 

Slowly lower your heels back to the ground to complete the repetition. 

Repeat this movement for the duration of the exercise.

Calf Raises with DB

Week 4 Day 3

Summer

Not too bad . Beginner friendly, with great instructions.

Shaconna

Week 1 Day 1

Heart rate is up and got a little sweat going 💪🏻

Ashlyn

Denise

Alicia

Week 1 Day 2

Loved being able to do this at home and it still be a challenge!

Janet

It was a little challenging but so so good!

Josie Soto

Week 1 Day 3

This one is hitting the right areas increasing the weight makes a huge difference

Week 1 Day 4

I want to give you 5 stars the app keeps swiping out before I’m done!! I’m enjoying these workouts and I love how clear and easy you make the instructions! I apologize for the stars!!! You’re a 5 star for sure!!!!!

Desidee

Week 1 Day 5

Week 1 Day 6

Needed this lower body workout for certain! Love it

Mariana

Week 2 Day 1

Siera

Week 2 Day 2

On my 2week love that I can feel where it's actually suppose to be working! Love this!

The squats was a killer but I loved it ! 🔥 we got this 🦾

Killer ❤️‍🔥❤️‍🔥❤️‍🔥

Chenique Jones

Week 2 Day 3

🥰🥰😰🖐😰😰💪🤔💪🦾🦾

Week 2 Day 4

Hanni

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Week 3 Day 2

Amber Lyons

Week 3 Day 3

Week 3 Day 4

I felt this burn! Tired and all!! Completed amazing !!

Week 3 Day 5

The heart rate is up and running! Love it

So happy to be approaching week 4.  I can feel myself getting strong, see some changes in my body and just excited to keep going. Thank you

Week 4 Day 3

Community

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