Name: Playbook - Nina Marie - Glutes & Hamstrings 🍑
Uploaded: 2024-03-29T00:50:57.169Z
Duration: 55 min
Description: Glutes & Hamstrings 🍑

Grab some dumbbells, a booty band if you have it, and your mind ready to fire up those glutes!

- 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

Dumbbell Hip Thrust

- 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

15 reps per side

If you have difficulty with balance, you can keep your back toe on the ground or place a hand on a wall or chair

Single Leg Deadlift

15 reps per side

If you do not have a band, do bodyweight lunges

Band Lunge

16 reps total = 8 reps to the right and 8 reps to the left

If you do not have a band, you may do this bodyweight

Glutes & Hamstrings 🍑

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