Name: Playbook - The Fit Green Goddess - Glutes + Hams
Uploaded: 2023-04-01T11:08:04.582Z
Duration: 60 min
Description: Glutes + Hams

Mary

📌You will need:
Mini bands 
Heavy dumbbells
Heavy kettlebell
Box or bench
Lighter dumbbells
Heavy medicine slam ball

For your warm-up moves look at the warm-up section of this app pack warm up moves that are going to warm up glutes and hamstrings.

In this glutes and hamstrings workout you have a warm-up around that you will complete 2 to 3 times depending on your body. You have three rounds of work and in each round you have three exercises. Two compound exercises and one cardio or conditioning exercise.
This workout requires heavier weights. The rep range is 8 to 10 reps for each move.

❌ DB Romanian Deadlift
-10 / 8 / 8 reps

❌ Elevated Sumo Squat (stand on two risers so the heavy dumbbell is long ways. It should touch the ground as you go down.)
- 10 / 10 / 10 reps

❌ KB swings (super heavy)
- 10 / 10 / 10 reps

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

Romanian deadlifts

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Round one: 3

(Giant set)

❌ Bulgarian Split Squat (holding dumbbells at your sides)
- 12 /10 / 10 reps

❌ Alternating side lunge 
(holding 1 dumbbell) 
- 20 / 20 / 20

❌ Burpees
- AMAYCD

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

Dumbbell bulgarian split squat

- Place your feet hip-width apart, and dumbbell held up inline with your face. 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbell)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Round two: 3

(Giant set)

❌ Hip thrust (mini band)
-20 / 20 / 20 reps

❌ Goblet squat (heels elevated)
-10 / 10 / 10 reps

❌ Ball Slam
- 10 / 10 / 10 reps

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts (mini band on thigh)

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Round three: 3

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I almost skipped the conditioning round and ran but so glad I did it. I’m exhausted! Great workout.

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