Name: Playbook - Sophia Panella - Week 2 Day 1 AT HOME - Glutes + Hammies
Uploaded: 2022-12-15T00:28:46.779Z
Duration: 45 min
Description: Week 2 Day 1 AT HOME - Glutes + Hammies

Carley

Rhianna

Everything was a little easier this weak but still a killer workout.

Kandice

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
-Total reps

Dumbbell walking lunges

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip thrust

- Start with bar 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

Dumbbell Romanian deadlifts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian split squat

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

Week 2 Day 1 AT HOME - Glutes + Hammies

This is my first workout in over 2 months (also my first after Covid infection), and it was really hard for me. I could only do 2-3 sets per exercise. But, I still showed up and did the best I could!

Lauren Gray

Catie

First time back into the gym in so long and this workout had me feeling good! So nice and easy to follow along as I never know where to start!

Jenna

Week 1 Day 1 AT HOME - Glutes + Hammies

I'm usually a gym girl but needed an at home workout today and it kicked my butt!

Samantha

Lauren

Torrance

Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps

Olivia

Crystal

Week 1 Day 3 AT HOME - Core + HIIT

Arianna

I never really do back because I don’t know what exercises are best. These killed me in the best way!! Great workout

Maddy

Week 1 Day 4 AT HOME - Back + Biceps

Thank you Sophia, for providing an amazing at home workout! My legs are toasty ❤️🫶🏻

Dusty

Shiloh Long

Week 1 Day 5 AT HOME - Quads + Calves

Felt great to get back at it after the holidays and dealing with illness. Def a burner 🔥🥵

Brooke

Week 2 Day 2 AT HOME - Chest + Shoulders + Triceps

Quick but effective workout 🏋️‍♀️

Week 2 Day 3 AT HOME - Core + HIIT

Week 2 Day 4 AT HOME - Back + Biceps

Taylor

Sweating .., added more weight today 💪🏻🏋️‍♀️

Week 2 Day 1 AT HOME - Glutes + Hammies

Community

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