Name: Playbook - fightforgrowth - W3 / D1 Legs + glutes
Uploaded: 2021-01-18T11:44:49.839Z
Duration: 45 min
Description: W3 / D1 Legs + glutes

Perform each exercise for 30 seconds, rest for about 10-15 seconds in between. Rest 2 full minutes after each circuit completes.

- Place your foot on and elevated surface 
- Push through the foot that is on the elevated surface bringing your back leg up
- Kick back engaging your glutes and come down in a controlled motion

Step up into kick back (right)

Step up into kick back (left)

- Hold the dumbbells above your shoulders
- Hinge at the hip and come down with a neutral spine 
- Return to the the initial position
- Flex at the knees and hips coming down and back up performing a squat

Front loaded good morning in to squat

- Start in a wide stance with a band around your feet
- Hold the band with both hands
- Pull up engaging your hamstrings 
- Keep a neutral spine throughout the movement

Wide-stance banded rdl

- Step behind your front foot
- Bring your back leg down
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
- Kick to the side with the leg that was behind you

Hip abduction into curtsy lunge (right)

Hip abduction into curtsy lunge (left)

- Lay on your side with your legs bent and your forearm on the floor
- Raise your leg in a slow and controlled motion
- Come down slowly

Side-lying clamshells (right)

Side-lying clamshells (left)

Circuit

W3 / D1 Legs + glutes

At first it was simple but by the end of round 2, my legs were shaking. Don't let this home workout fool you. I am sweating!! Can't wait for tomorrow!

Kayla

holy crap , sweating sooo much ! great workout , thank youuu ♥️

Priscila

W1 / D1 Legs + glutes

Maria

W1/D2 Upper body + abs

W1/D3 Legs + plyo

I’m doing this with my mom and she is struggling!! *in a good way* 😆😆

W3 / D1 Legs + glutes

More workouts from fightforgrowth