Name: Playbook - Victoria D’Ariano - W4/D3 Legs (glute and hamstring focus)
Uploaded: 2021-04-06T16:36:18.673Z
Duration: 45 min
Description: W4/D3 Legs (glute and hamstring focus)

Sumo squat with pulse 
Stiff leg deadlift wide and narrow stance 
Kneeling squats 
Reverse lunges alternating with curtsy lunge
Glute bridge 
Frog pumps 
Glute kick-backs

-Perform a sumo squat with a pulse between each full rep

Sumo squat with pulse

-Perform stiff leg deadlift with a dumbbell while alternating with regular and wide stances

Normal alternating with wide stiff leg 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

- Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.

Db Reverse Lunge into Curtsy Lunge

-Lay on the ground with your legs bend and your feet firmly on the ground while holding a dumbbell in your lap
-Raise your hips up off the ground into a glute bridge
-Lower and repeat

Glute bridge (dumbbell)

-Sit with your knees on the floor pointing outwards and your feet together. Your legs should make a diamond shape.
- Lie back on the floor as you would for glute bridges
- Squeezing your bum hard, lift your hips so that your body makes a straight line to your knees.
- Lower your bum back down to the floor, and repeat

Frog pumps

Glute kickbacks

W4/D3 Legs (glute and hamstring focus)

Reno

Nicole

W1/D1 Shoulders

Great quick workout! Arms are still shaking!

Jessica

Christina

W1/D2 Back + Biceps

Great workouts. Not hard on my joints, which is a big win for me!

Michelle

Emily

Easy to follow, very good choice of exercises

W1/D3 Legs (glute and hamstring focus)

Jennika

Sherry

I think this was a little hard on the spine but made me sweat

Sarah

W1/D4 Ab Circuit

Dila

W1/D5 Chest + Triceps

Finished up my first week with your program and loving it so far!

Katie

Aysenur

W1/D6 Quads + Calves

Love these arm workouts!! I’ll be sore but am feeling stronger!

W2/D2 Back + Biceps

W2/D3 Legs (glute and hamstring focus)

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Quads + Calves

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs (glute and hamstring focus)

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Quads + Calves

W4/D1 Shoulders

W4/D2 Back + Biceps

W4/D4 Ab Circuit

W4/D5 Chest + Triceps

Just finished the dumbbell only program and I really enjoyed this program ! It was prefect for at home workouts and myself who is currently 20 weeks pregnant 🤰🏻💪🏼 Easy and quick workouts for anyone working out from work or even expecting! Can you make another one Victoria ? Lol thanks 💜

W4/D3 Legs (glute and hamstring focus)

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