EQUIPMENT NEEDED:
✖️ Set of dumbbells
✖️ Exercise ball or towel
✖️ Bench/Step it or Pile of books
FOCUS: HAMMYS
✖️ 3-4 Sets
1️⃣ 15 x Dumbbell Romanian Deadlifts
2️⃣ 12 x Dumbbell B Stance RDLS E/L
3️⃣ 15 x Exercise Ball Hamstring Curls ✖️ TIP: Use a towel like Rach does; it’s easier on a wooden floor with socks
4️⃣ 12 x Elevated Single Leg Glute Bridges
FOCUS: QUADS
✖️ 3-4 Sets
1️⃣ 12 x Dumbbell Deficit Lunges E/L ✖️TIP: Use a step or pile of books
2️⃣ 30 Seconds Single Leg Wall Sit E/L
3️⃣ 15 x Dumbbell Squats (Heels Elevated) ✖️TIP: Use a step or pile of books
4️⃣ 60 Seconds Dumbbell Wall Sit
FINISHER (OPTIONAL):
✖️ 1-2 Sets
1️⃣ 60 Seconds Half Burpees