Name: Playbook - fightforgrowth - W4/D1 Legs + glutes
Uploaded: 2021-01-18T11:46:57.560Z
Duration: 45 min
Description: W4/D1 Legs + glutes

- DB frog stance hip thrust
- DB Side to curtsy lunge
- Banded ADL to RDL
- Seated banded hip abduction (lean back)
- Seated banded hip abduction (upright)
- Seated banded hip abduction (hinge forward)
- Prone banded leg curl (right)
- Left

- Place your upper back on an elevated surface
- Place your feet together
- Bring your hips up squeezing your glutes at the top

Db frog stance hip trust

- Start in a shoulder width stance
- Step back across your opposite leg
- Bring your back leg knee down
- Come down until both legs are at 90

Db side to curtsy linge

- Hold the band with both hands
- With a neutral spine come down 
- Pull up engaging your hamstrings and glutes

Banded ADL to RDL

- Place a band above your knees
- Open your legs in a controlled motion
- Engage your glutes as you open

Seated banded hip abduction (lean back)

Seated banded hip abduction (upright)

Seated banded abduction (hinge forward)

- Lay face down on the floor
- Curl the band up in a controlled motion
- Engage your hamstrings and glutes

Prone banded leg curl

Circuit

W4/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* 😆😆

W4/D1 Legs + glutes

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