Name: Playbook - Madi Ditler - W1/D1 Glutes & Hamstrings
Uploaded: 2023-10-06T02:54:55.312Z
Duration: 60 min
Description: W1/D1 Glutes & Hamstrings

Brianna

It was a great return to workouts for me! I’ve had a couple of super busy weeks and my fitness ended up on the back burner. So I’m excited to be getting back into it!

Katie

Jada

Definitely felt the burn. My legs were shaking!!

Nikki Brush

Dumbbells Hip Thrust

- Stand in a staggered B Stance position
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the weight straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B Stance RDL

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

W1/D1 Glutes & Hamstrings

W1/D2 Push Day

It might have been a late workout compared to my usual but I still did it and I am proud of myself

W1/D3 Quads & Abs

W1/D4 Pull Day

W2/D1 Glutes & Hamstrings

W2/D2 Push Day

I can definitely feel it in my legs! 😅😅

W1/D1 Glutes & Hamstrings

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