Name: Playbook - Samantha Gash - LEGS (Glute focus)
Uploaded: 2023-08-16T16:08:52.376Z
Duration: 60 min
Description: LEGS (Glute focus)

This is my leg day. There is a focus on glutes for these next 8 weeks, because that is what I want to focus on. 
Quads are important as well, but they can wait for the next training cycle 🤣

Let’s build the 🍑 ladies!!!!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

*1st set is using warm up weight* 

*superset with dumbbell rdls*

Barbell hip thrusts

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

*kettlebell or dumbbell is ok*

Kettlebell single leg RDL

- Raise and lower your upper body engaging your lower back and glutes

*add a plate to make exercise more challenging*

Hyperextensions

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

*Leg on an elevated plane makes this exercise more difficult* 

*this is your FINISHER, do not cheat reps!!! It is supposed to BURN!

LEGS (Glute focus)

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