Take steps laterally no smaller than shoulder width apart!

Banded lateral steps

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Lower Body Warm up

Super set: two exercises working the same muscle groups back to back

GO HEAVIER THAN LAST WEEK!! (Which is the reason the reps are LOW!)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift dumbbells

Circuit A

GO HEAVIER THAN LAST WEEK!! (Which is the reason the reps are LOW!)

- have your bra-strap lined up with the edge of the bench
- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

dumbbell glute bridge (off bench)

Complete a single leg glute thruster (drive through heels of your feet to target the glutes) 

While under the band for extra resistance. 

Keep your pelvis tucked!!

Single leg banded thruster (off bench)

Circuit B

*Stand on a Booty Box (or elevated surface with a space between) 
* complete a sumo deadlift letting the dumbbell or kettlebell come down below your feet! 

** you can use 2 yoga blocks/ 2 thick books/ or 2 large plates stacked on top of each other!

GO HEAVIER THAN LAST WEEK!! (Which is the reason the reps are LOW!)

Deficit sumo deadlifts

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

In a plank position, alternate bringing your hands in front of you and then too either side. Repeat for desired time

W4/D1 LOWER BODY (Glute focused)

More workouts from Emily Samuel