Name: Playbook - Madi Ditler - W2/D1 Glutes & Hamstrings
Uploaded: 2023-10-06T02:54:55.318Z
Duration: 60 min
Description: W2/D1 Glutes & Hamstrings

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

W2/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

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/D2 Push Day

I can definitely feel it in my legs! 😅😅

W2/D1 Glutes & Hamstrings

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