Name: Playbook - Emily Samuel - LEGS & GLUTES 🍑
Uploaded: 2024-04-04T20:23:56.583Z
Duration: 20 min
Description: LEGS & GLUTES 🍑

Complete 10-12 reps per exercise / side! Rest 1 minute between rounds

Complete a kettlebell or dumbbell clean, followed by a squat. Repeat for desired time or reps.

Clean + squat

Inbetween each kettlebell or dumbbell swing, place back onto the floor about a 1ft out in front of you!

Dead stop swings

In a B- Stance position, complete a single leg deadlift

B-Stance Deadlift

Circuit A

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell sumo deadlift

- 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 (alternate)

- Lift your legs so your knees are directly over your hips at a 90 degree angle 
- keep hands behind your head to support your neck if (optional)
- Alternate lowering your legs until your heel almost touches the ground. 
** DO NOT let your lower back lift off the ground. Keep pelvis tucked and back pressing into the floor 
- Bring them back to the starting position 
- Repeat on the opposite side

Modified Dead bug

LEGS & GLUTES 🍑

More workouts from Emily Samuel