Name: Playbook - Sophia Panella - Week 3 Day 1 AT HOME - Glutes + Hammies
Uploaded: 2024-02-15T14:30:01.096Z
Duration: 45 min
Description: Week 3 Day 1 AT HOME - Glutes + Hammies

Aubree

Easier this week!! Upped my weight and reps 😊

Alexis

Love to see that I’m getting stronger! Such a good feeling!

Sheila Clifford

Ashley

Try increasing your weight the exercises - you’re stronger than you think, really push yourself👏🏼

- 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 3 Day 1 AT HOME - Glutes + Hammies

I’m dead! Had to drop the reps on the split squats because I couldn’t do 10 with good form but hoping I start growing and improving each day!! Great first day 💘

Hannah

Kylee

Week 1 Day 1 AT HOME - Glutes + Hammies

Ally

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

Emily

Kristyn DeLorenzo

Week 1 Day 3 AT HOME - Core + HIIT

Nicolette Bruno

Killer! Definitely going to feel this one tomorrow…

Week 1 Day 4 AT HOME - Back + Biceps

This one kicked my butt! But felt so freaking good!! 🔥🔥

First day back after being SUPER sick this week. Feeling so much better now that I’m able to be active again 💘

Super great workout, I was on a time constraint and didn’t even want to go in the place but never regret a workout 🙌🏻

Breanna

Week 1 Day 5 AT HOME - Quads + Calves

Michael

Love seeing the progress I’ve made from week 1 to week 2!!

Week 2 Day 1 AT HOME - Glutes + Hammies

I’m definitely going to feel that later today🔥

I couldnt do 1 workout because of my lower back. And I had to modify another one cause I don’t own a bar bell

Ruthi

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

Core is burning! Good, quick workout, only took me 20 min!!!

Tayler

I am dead lol what a great workout! Seriously a quick but hard workout

Haven’t worked my core like that for a hot minute! The jump squats maybe could have been 20 reps vs 10, but it was still a nice little cardio sesh

Week 2 Day 3 AT HOME - Core + HIIT

Week 2 Day 4 AT HOME - Back + Biceps

Felt stronger this round! Modified the lunges to have no weight to focus on form but still such an effective workout!

Week 3 Day 1 AT HOME - Glutes + Hammies

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