Name: Playbook - Miranda Criner - Glutes, Hamstring & Quads Ladder
Uploaded: 2024-01-11T20:43:45.731Z
Duration: 45 min
Description: Glutes, Hamstring & Quads Ladder

Miranda

Michelle Sanchez

Grab those dumbbells and get ready to work a lower body ladder! 

Challenge yourself to go heavier and the reps decrease! Work slow and with control to really challenge those muscles!

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat to press

Glutes, Hamstring & Quads Ladder

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