Name: Playbook - Nina Marie - W1/D4 DAY 4: Glutes & Hamstrings
Uploaded: 2024-05-11T01:19:07.575Z
Duration: 55 min
Description: W1/D4 DAY 4: Glutes & Hamstrings

Be strong and courageous… The Lord your God will be with you wherever you go.
—Joshua 1:9

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

You will perform all exercises on one side before switching to the other side.
After completing both sides, that is one round down!
The kettlebell kickstand deadlift can be done with a dumbbell. But whatever weight you use, try to keep the same weight as you transition into the reverse lunge keeping that same front foot forward.

Kettlebell Kickstand Deadlift (right)

- 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 (left)

Kettlebell Kickstand Deadlift (left)

Unilateral work

- 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

Band Squat Walk

Dumbbell Hip Thrust

W1/D4 DAY 4: Glutes & Hamstrings

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