Name: Playbook - Victoria D’Ariano - W4/D3 Legs ( hamstrings & glute focus )
Uploaded: 2021-02-02T22:34:12.184Z
Duration: 45 min
Description: W4/D3 Legs ( hamstrings & glute focus )

- Band squats 4 x 15
- B stance deadlifts 4 x 10-12

Superset: 4 x 12 each 
- Db sumo deadlift
- Kneeling hip thrusters

- Db reverse lunge with pulse 4 x 15
- Db single leg hp thrusts 4 x 15
- Db glute kick-ups 3 x 15

-Stand on a squat position with a long band under your feet and looped threw your hands 
-Lower into the bottom of a squat 
-Stand up out of squat to full extension putting resistance on the band
-Repeat

Band squats

-Stand in a slight stagger stance with your back leg bent and your foot on your toes while holding a dumbbell in each hand
- Hinge at the waist taking the dumbbells towards your front foot.
-Stand back up to full extension
-Repeat

B stance deadlifts

-Stand in a wide stance with your feet toed out while holding a dumbbell in your hands
-Lower the dumbbell towards the floor keeping your back straight and using your legs as the primary mover
-Stand back up 
-Repeat

Db sumo deadlift

-Start one your knees while sitting on your feet with a dumbbell in your hands at your lap
-Extend up off your feet and squeeze your glutes 
-Lower back to sitting position
-Repeat

Db kneeling thrusters

Superset

-Stand with a band above your knees and a dumbbell in each hand
-Step back into a reverse lunge 
-Standing up out of the luge pulse up and down for desired reps 
-Repeat for both sides

Reverse lunge pulses with band

-Start with your shoulders on a bench and one foot firmly on the floor as the other extends out in front of you 
-Raise your hips towards the ceiling until your body is parallel to the floor
-Lower back down
-Repeat

Db single leg hip thrust

-Start on your hands and knees with a dumbbell placed in your knee crease 
-Kick your leg up and activate your glute 
-Lower your leg
-Repeat

Db glute kick-up

W4/D3 Legs ( hamstrings & glute focus )

Elizabeth

Alannah

W1/D1 Chest & triceps

W1/D2 Back & biceps

I won’t be able to walk tomorrow🥵🥵

W4/D3 Legs ( hamstrings & glute focus )

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