Name: Playbook - Sierra Flint - Spicy 🌶 Legs & Glutes
Uploaded: 2023-05-23T02:04:48.000Z
Duration: 50 min
Description: Spicy 🌶 Legs & Glutes

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell split squat

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

squat jumps

Superset One

Side Lunge + Hop

- Position your shoulders on a physio ball
- Place weight over your hips
- Squeezing the glutes, drive hips up

Hip thrust on physio ball

- 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

*reps are per side*

Single leg glute bridge

Triset

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Start with weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Explosive Step up

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Spicy 🌶 Legs & Glutes

More workouts from Sierra Flint