Name: Playbook - Leslie Getnfit - Week 4 Day 5
Uploaded: 2024-04-20T00:01:52.737Z
Duration: 70 min
Description: Week 4 Day 5

Wiggins1988

Kelsey

To do the Glute Bridge With March, lie on your back with your knees bent and feet flat on the ground. Your feet should be about hip-width apart and your knees should be in line with your feet and hips. Your feet should be just beyond your fingers when you stretch your arms down by your sides.

Bend your arms to 90 degrees and then drive through your arms, upper back and heels to bridge up. Squeeze your glutes and brace your abs to bridge up.

Holding this bridge, lift one foot up off the ground, bringing your knee in toward your chest as if marching. Do not let your hips sag as you lift the leg.

Move slowly to lift the leg then lower back down and switch, bringing the other knee in toward your chest.

Do not let your hips sag as you march. Also, do not let your low back take over. Keep your abs engaged and really focus on making the glute of the leg that is down work to keep your hips up.
You may not want to lift your leg as high if you struggle to maintain the bridge. Doing a smaller march means that each side has to work independently for shorter, which can make the move a bit easier.

Glute Bridge with March

Sit down on the bench and step into the band pulling it up to right above the knees

Keep your back straight, core engaged, slightly lean forward

Push both of your knees outward as far as you can and pause at the full extension

Return slowly to the starting position

Banded Abductor

Step 1: Grab a heavy dumbbell and hold one end with both hands (dumbbell will be perpendicular to the ground). Stand with feet about twice shoulder-width apart and toes pointed out at an angle.

Step 2: Begin exercise by bending at your hips and knees until your thighs are at least parallel to the floor. Lower back should have a natural arch with chest out. Pause, then exhale as you push back up to the starting position. Legs straight at the end of the squat.

Step 3: Repeat as necessary.

Sumo Squat DB

Pull the band up to just above your knee

Stand sideways against a wall or anything to help you keep your balance with your right hand bracing yourself

Keep your head up and your back straight
In a controlled motion drive the left leg outward as far as you can and pause at the end of the movement. Slight bend in the knee. 

Slowly return to the starting position
When you’ve finished off your set amount repetitions with the left leg, turn around and place your left hand on the wall to begin with the right leg

Standing Side Glute Raise

How to Perform the Single-Leg RDL 

Step 1: Stand with all of your weight on one leg, hold a dumbbell with the same hand in front of your thigh. 

Step 2: Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly.

Step 3: Repeat on the next side

Single Leg RDL

Week 4 Day 5

Shay

Only thing I would change is how heavy my weights were for the RDLs

Kristi

It was good. First day getting back into working out in years so it was a little tough but the workouts were very easy to keep up with and maintain.

Jessica

Week 1 Day 1

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

Ashlyn

Denise

Alicia

Week 1 Day 2

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

Bianca

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

Hanni

Week 1 Day 5

Josie

Week 1 Day 6

Needed this lower body workout for certain! Love it

Mariana

Veronica Monica

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 4 Day 5

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