Name: Playbook - Lizzy Feist - W4/D1 Glutes/Hammies!
Uploaded: 2024-02-22T01:28:11.316Z
Duration: 50 min
Description: W4/D1 Glutes/Hammies!

For this leg day you only need dumbbells! (You can use a barbell if you’d like)! This is one of my favorite workouts!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

W4/D1 Glutes/Hammies!

Michelle

Loved this so much! My legs are already sore!!😂

Lizzy

W1/D1 Glutes/Hammies!

W1/D2 Back, Biceps, Abs

W4/D1 Glutes/Hammies!

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