Name: Playbook - Sadielee Thomas - WO4 Lower Body Glute & Hamstring Focused
Uploaded: 2024-04-19T20:25:01.268Z
Duration: 30 min
Description: WO4 Lower Body Glute & Hamstring Focused

Samala

The Glute, Inner & Outer Thigh, and Hamstring Workout is a comprehensive training routine designed to specifically target and strengthen the glutes, inner and outer thighs, and hamstrings. This workout incorporates the use of dumbbells, resistance bands, and a Swiss ball to provide a challenging and effective workout.

The exercises in this routine are carefully selected to activate and engage the muscles in the target areas. You will perform a combination of compound and isolation exercises that effectively target the glutes, inner and outer thighs, and hamstrings.

It is important to note that progressive overload is a key principle in this workout. Progressive overload refers to gradually increasing the demands placed on your muscles over time, which helps stimulate further adaptation and growth. To achieve progressive overload in your leg workout, consider the following strategies:

1. Increasing Resistance: As you become stronger and more comfortable with the exercises, gradually increase the weight of the dumbbells. This additional resistance will challenge your muscles and promote continued progress.

2. Increasing Reps and Sets: Another way to achieve progressive overload is by increasing the number of repetitions (reps) or sets performed for each exercise. For example, you can start with 3 sets of 10-12 reps and gradually progress to 4 sets of 12-15 reps.

3. Adjusting Tempo: Manipulating the tempo of your repetitions can also contribute to progressive overload. Slowing down the lowering phase (eccentric phase) of the exercise or adding pauses at the bottom of the movement can increase time under tension and intensify the workload on your muscles.

4. Varying Exercise Difficulty: As you gain strength and confidence, consider progressing to more challenging variations of the exercises. For instance, you can progress from basic lunges to reverse lunges or from goblet squats to Bulgarian split squats.

By incorporating these progressive overload strategies into your Total Lower Body Dumbbell Leg Workout, you will continually challenge your muscles and stimulate growth over time. It is essential to listen to your body, gradually progress, and ensure proper form and technique throughout each exercise to prevent injury and maximize results.

1. Begin by standing with your feet wider than shoulder-width apart, toes pointed out at a 45-degree angle, and holding a pair of dumbbells vertically in front of your chest.

2. Keeping your chest up and your core engaged, lower your body down into a squat, pushing your hips back and keeping your knees in line with your toes.

3. Lower your body as far as you can while maintaining good form, ideally until your thighs are parallel to the ground.

4. Pause briefly at the bottom of the squat, then press through your heels to lift your body back up to the starting position.

5. Repeat for the desired number of reps, focusing on keeping your chest up and your core engaged throughout the movement.

It's important to avoid letting your knees collapse inward or rounding your back during the squat. You should also start with a light weight and focus on proper form before increasing the weight.

DB Sumo Squat

Here are the steps to perform a DB glute biased RDL:

1. Begin by standing with your feet hip-width apart, holding a dumbbell in each hand with your palms facing inwards towards your body.

2. Keep your back straight, chest up, and shoulders relaxed.

3. Engage your core and lift one leg slightly off the ground, balancing on the other leg.

4. Begin by hinging from your hips, keeping your back straight, and lowering the dumbbells towards the ground.

5. Lower yourself as far as you can, feeling a stretch in your hamstrings, and keeping your weight on the foot that is on the ground.

6. Pause at the bottom of the movement, then push through the heel of your foot and use your glute muscles to return to the starting position.

7. Repeat the movement for the desired number of reps before switching to the other leg.

Make sure to keep your core engaged throughout the exercise and avoid rounding your back. Use a weight that challenges your glute muscles without compromising your form. This exercise targets your hamstrings, glutes, and lower back muscles, making it a great exercise for building lower body strength and stability.

DB Glute Biased RDL

Here are the steps to perform a DB reverse lunge:

1. Begin by standing with your feet hip-width apart, holding a dumbbell in each hand with your palms facing inwards towards your body.

2. Keep your back straight, chest up, and shoulders relaxed.

3. Take a step backward with your right foot, landing on the ball of your foot.

4. Lower your body by bending your left knee, keeping your right foot planted on the ground.

5. Lower yourself as far as you can, feeling a stretch in your left leg, and keeping your weight on your left foot.

6. Pause at the bottom of the movement, then push through the heel of your left foot and use your left leg muscles to return to the starting position.

7. Repeat the movement for the desired number of reps before switching to the other leg.

Make sure to keep your core engaged throughout the exercise and avoid leaning forward or rounding your back. Use a weight that challenges your leg muscles without compromising your form. This exercise targets your quads, glutes, and hamstrings, making it a great exercise for building lower body strength and stability.

DB Reverse Lunge

Here are the steps to perform a DB glute bridge:

1. Begin by lying on your back with your knees bent, feet flat on the ground, and a dumbbell in each hand resting on your hips.

2. Place your hands on the ground beside you for support.

3. Engage your core and glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

4. Squeeze your glutes at the top of the movement and hold for a few seconds.

5. Lower your hips back down to the ground and repeat for the desired number of reps.

Make sure to keep your feet flat on the ground and your knees in line with your hips throughout the movement. Avoid arching your lower back or lifting your shoulders off the ground. This exercise targets your glutes and hamstrings, making it a great exercise for building lower body strength and stability.

DB Glute Bridge

Here are the steps to perform DB step-ups:

1. Begin by standing in front of a bench or step with a dumbbell in each hand, arms at your sides.

2. Step up onto the bench with your right foot, keeping your left foot on the ground.

3. Push through your right heel to lift your body up onto the bench, bringing your left foot up to meet your right foot.

4. Hold the position briefly at the top, then step down with your left foot first, followed by your right foot.

5. Repeat for the desired number of reps, then switch to your left foot and repeat the movement.

Make sure to keep your core engaged and your back straight throughout the movement. Avoid leaning forward or using momentum to lift your body onto the bench. This exercise targets your glutes, quads, and hamstrings, making it a great exercise for building lower body strength and stability.

DB Step-ups

Here's how to perform Swiss ball hamstring curls:

1. Lie flat on your back with your arms by your sides and place your heels on top of a Swiss ball.

2. Raise your hips off the ground so that your body forms a straight line from your shoulders to your feet.

3. Contract your hamstrings to roll the ball towards your glutes, bending your knees and pulling your heels towards your butt.

4. Pause briefly at the top of the movement, then slowly lower the ball back to the starting position by straightening your legs.

5. Repeat for the desired number of reps, focusing on keeping your hips elevated and your core engaged.

Make sure to keep your feet and knees hip-width apart throughout the movement, and avoid letting your hips drop or your lower back arch. This exercise targets your hamstrings and glutes, helping to improve strength, stability, and mobility in the lower body.

Swiss Ball Hamstring Curls

Here's how to perform Seated Banded Abductor Pulses:

1. Sit on a chair or bench with your back straight and your feet flat on the ground.

2. Place a resistance band around both legs, just above your knees.

3. Engage your core and glutes to press your knees outwards, against the resistance of the band.

4. Hold this position for a few seconds, then release the tension slightly to allow your knees to come back together.

5. Pulse your knees outwards repeatedly, maintaining tension on the band and keeping your core and glutes engaged throughout.

6. Continue pulsing for the desired number of reps, then release the band and rest.

Remember to keep your back straight and your shoulders relaxed, and avoid leaning forwards or backwards during the exercise. Seated Banded Abductor Pulses target the muscles on the outside of your hips and thighs, helping to improve hip stability, balance, and overall lower body strength.

Seated Banded Abductor Pulses

Here's how to perform Side-Lying Inner Thigh Leg Pulses:

1. Lie on your side with your bottom leg straight and your top leg bent at a 90-degree angle, placing your foot on the ground in front of your bottom leg.

2. Place your bottom arm underneath your head for support, and rest your top hand on your hip.

3. Engage your inner thigh muscles to lift your bottom leg a few inches off the ground, keeping your toes pointed forward.

4. Hold this position for a few seconds, then begin pulsing your bottom leg up and down rapidly, squeezing your inner thigh muscles with each pulse.

5. Continue pulsing for the desired number of reps, then lower your leg back down to the ground.

6. Repeat on the other side, switching your position to lie on your opposite side.

Remember to keep your hips stacked vertically and avoid rolling forwards or backwards during the exercise. Side-Lying Inner Thigh Leg Pulses are an effective way to tone and strengthen the inner thigh muscles, improving overall lower body strength and stability.

Side-Lying Inner Thigh Leg Pulses

1. Begin by standing with your feet close together, about hip-width apart, and holding a pair of dumbbells at your sides with your palms facing in.

2. Keeping your chest up and your core engaged, lower your body down into a squat, pushing your hips back and keeping your knees in line with your toes.

3. Lower your body as far as you can while maintaining good form, ideally until your thighs are parallel to the ground.

4. Pause briefly at the bottom of the squat, then press through your heels to lift your body back up to the starting position.

5. Repeat for the desired number of reps, focusing on keeping your chest up and your core engaged throughout the movement.

It's important to avoid letting your knees collapse inward or rounding your back during the squat. You should also start with a light weight and focus on proper form before increasing the weight.

DB Close Stance Squat

Here's how to perform DB hip thrust:

1. Begin by sitting on the ground with your back against a bench or other sturdy object. Place a dumbbell on your lap and position your feet flat on the ground, hip-width apart.

2. Roll the dumbbell down onto your hips and lean back against the bench so that your upper back is supported.

3. Keeping your feet flat on the ground, engage your glutes and press through your heels to lift your hips up towards the ceiling.

4. Pause at the top of the movement, squeezing your glutes as hard as you can.

5. Lower your hips back down to the starting position, making sure to keep your back against the bench and your core engaged.

6. Repeat for the desired number of reps.

DB hip thrusts are a great exercise for targeting your glutes and strengthening your lower body. Be sure to choose a weight that is challenging but manageable for your fitness level, and focus on using your glutes to lift your hips up rather than relying on momentum or other muscles.

WO4 Lower Body Glute & Hamstring Focused

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