Name: Playbook - REVIVALL | MCKENNA ASHCROFT - MONDAY - glutes & hamstrings
Uploaded: 2024-03-07T05:07:38.894Z
Duration: 45 min
Description: MONDAY - glutes & hamstrings

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin in a prone position with your legs off the bench
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

- Seated on a bench with a dumbbell held between your feet
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

Dumbbell leg extensions

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/4 squat

- 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

- Sit on bench with a dumbbell around your thighs
- Press knees out and back in with control

Banded hip abduction

MONDAY - glutes & hamstrings

77Chan!77

THURSDAY - Ass & abs

This is killer love it easy to do at home as a mom

I love that there are videos along with a written workout. That way I know how to do it. This app with mckennas instructions makes working out easier because she tells you what to do and you just do it! Highly recommend

Alexa

Did half today, and will do the rest on my next leg day. Thank you! So fun seeing you on another fitness venture 🤍

MONDAY - glutes & hamstrings

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