Name: Playbook - Sophia Panella - Week 4 Day 1 - Glutes + Hamstrings
Uploaded: 2024-02-15T14:30:01.135Z
Duration: 45 min
Description: Week 4 Day 1 - Glutes + Hamstrings

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- 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

Romanian deadlifts

- Hinge forward holding the dumbbell with two hands
- Send booty straight to the back of the room
- Keep core tight and engaged
- Bend at the knee slightly
- Push through heels keeping your toes grounded
- As you come back up tuck your pelvis and slightly squeeze your glutes

Dumbbell good morning

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- 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

Week 4 Day 1 - Glutes + Hamstrings

First home glute work out that’s ever exhausted me 👍🔥

Danielle

I died. could not get through last set of walking lunges. can’t wait to improve ! so challenging and so good!

deeva

Tessa

Week 1 Day 1 - Glutes + Hamstrings

This workout was a great one! Really pushed me!

Best upper body workout I’ve had in a long time! So tough but so effective

Lexy

Chest day is my least favorite, but this one was fun!!

Reagan

Week 1 Day 2 - Shoulders, Chest + Triceps

Shianne

Tracy

Such a good workout to start the day! 😅

Week 1 Day 3 AT HOME - Kettlebell HIIT + Core

I don’t own bands. It’s hard to do at home

Ruthi

These home workouts are killer. loving them

Michelle

I am lifting heavier and I’m so excited to see myself grow even more!

Week 1 Day 4 - Back + Biceps

Such a good burn! Feeling so much stronger too! 💪🏼🍑

Emma

Week 1 Day 5 - Legs + Quads

I have such a love/hate relationship because it is so hard but soooo good😅 Prepare to burn!!

Week 2 Day 1 - Glutes + Hamstrings

Carley

Week 2 Day 2 - Shoulders, Chest + Triceps

Week 2 Day 3 AT HOME - Kettlebell HIIT + Core

Love watching the weight I’m lifting increase!

Week 2 Day 4 - Back + Biceps

Jessica

Week 2 Day 5 - Legs + Quads

Week 3 Day 1 - Glutes + Hamstrings

Week 3 Day 2 - Shoulders, Chest + Triceps

Week 3 Day 3 AT HOME - Kettlebell HIIT + Core

Going up in weight in all exercises is so rewarding! 💪🏼

Week 3 Day 4 - Back + Biceps

Week 3 Day 5 - Legs + Quads

I love upper body days! 💪🏼 Made me feel so strong!

Ashley

Week 4 Day 2 - Shoulders, Chest + Triceps

Week 4 Day 3 AT HOME - Kettlebell HIIT + Core

So glad I started my day this way! And went up in weights 💪🏼

Week 4 Day 4 - Back + Biceps

Definitely started feeling my legs get numb and i love that feeling!!!

Week 4 Day 1 - Glutes + Hamstrings

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