Perform four sets of 10 repetitions it’s a burner

Bend the knees 90° depending on your flexibility push through the heels perform 10 reps Use weight accordingly that your last set it’ll give you a challenge

Hex bar squat

Toss the dumbbell over the knee at 90° then place the dumbbell on the floor and do three back  curtsy  lunge watch video that’ll be one 1 total of 10 reps each side

Dumbbell toss with crusty lunge behind

Hold a dumbbell in your  opposite hand perform  a single leg Roman deadlift placed the dumbbell on the floor and then perform a body weight RDL  do not touch the foot on the floor watch video how challenging this exercise can be for balance

Single leg Dumbbell RDL

Place the dumbbell on your hips hold the Glute bridge hip extension position  for a count of two seconds then remove the dumbbell and extend single leg watch video perform 10 reps with dumbell then 10 reps without dumbbells 💪

Dumbbell Glute Bridge to single leg Glute Bridge extended

Hips Glutes Core  Blast

Merle

Upper blast with Fat torch

Single leg workout for stability and control movement

Great workout! Only four exercises but intense. Especially the last one (lunges to hammer curls).

Elsy Perez

Athlete Strong Extreme Workout!

Did negative sumo squats instead of box squat jumps... awesome routine! Thanks😃
Merle

LEG GLUTES HIP challenge 💪💪💪💪💪

Very challenging but an excellent work out.

Mark Woodhouse

Booty work out with a fat burner

Samir Aboudou

Fat burner

Full Body Blast

Amazing! You re the best trainer on playbook!

Hips Glutes Core Blast

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