35-Minute GLUTE and HAMSTRING Workout At Home, Dumbbells ONLY (HIITStrong 35, Day 6)

Hi, I'm Lindsey Baumgren of nourish move love. And this is your 35 minute glutes and hamstrings workout. Today is all about the legs, but all about specifically the posterior chain. We're hitting the backside of the body and this is part of Our hit strong 35 program. High intensity strength training is what you are going to get in today's workout. And I have the awesome Rachel. She's going to be joining us, offering modifications as needed. Follow Rachel. For low impact and modifications, you can always drop your weights. You do your best and forget the rest. Today's workout looks like this. You have four circuits. Each circuit has three exercises. You're gonna do them for 30 seconds a piece. You go 30 seconds face move, 30 seconds build. That's one minute of consecutive work break for 30 seconds. And then we go into a 30 second power burnout move. You're gonna repeat each circuit times two. And that's your workout. You ready to rock it, Rachel? Nice work. All you need are some dumbbells. Rachel and I have anywhere from £20 down to £10. Choose what you have. We also have a mini loop resistance band we're gonna add to the last circuit. If you choose, I got a bench I'm gonna add to the circuit. You can do this from the ground. Add a couch, whatever you have near you. We're gonna get started with an awesome mobility warm up to get our legs ready to power through this 35 minute workout. Ready, Rach? We're gonna start nice and wide. Give me a big inhale. Reach up. Big exhale. From here you're gonna forward fold hands, reach for the ground. Nice. Take your right hand to your left rib, right hand to left ridge. And then you're gonna slowly open. Thread of rotation. Try not to eat your hair as you open. Nice. Gaze follows the shoulder. Reaching up or lifting, opening up towards the ceiling. Holds here. Nice big inhale. Exhale. Can you reach a little bit further? One more big inhale. On this exhale, throw the arm up. Gaze follows fingertips. Nice reach, opening up the backside of the body and the spine. Bring it back to center. Switch it out. Other side. Left hand finds right rib cage. Big inhale. As I exhale, open gaze. Follow shoulder up towards the ceiling. Nice thoracic mobility. Big inhale. Exhale. Can you open just a bit further? Last one. We're going to throw that arm up. Big inhale. Exhale. Arm goes up. Gaze follows fingertips. Hold it here for 3, 2, 1. Hands to the mat. Roll up. Nice. Then you get to the top, two big shoulder rows. Walk those feet underneath your hips. We're gonna sit it down into squats. Two squats, one hip open. Looks like this. Squat, squat. Right leg comes up and open. Nice squat. We're gonna go to the left leg this time. Left leg up and open like you're taking that leg up over a bar, stool, a chair. Just opening those hip flexors. I know we said this is going to be a posterior focused glutes and hamstrings, but we're going to throw in some squats and lunges too. Nice. Hitting all that lower body with an emphasis on the posterior chain. Down, down. One more each side. Let's do it. Down, up, down. This is your last one. Nice. From here, you're going to step back into a lunge position. Right leg forward, left leg back. Just take it right here. Tuck the pelvis under the rib cage. Right here. Shoulders stacked over hips. This hip flexor is what we're opening. Hold it here for three, two. Drop that back knee to the mat. You might need to widen this out. Take your hands to the mat right here. You're gonna go for a nice stretch. So you're gonna big inhale, right hand to the sky. Exhale, Elbow. Can you get it to your elbow, maybe to the mat? Whew. Opening up those hips is what we're doing here. That's the goal. Nice. Big inhale. Gaze. Follow those fingertips. Reach up, exhale. Can you get that elbow a little bit closer to the ankle? Maybe the shoes, maybe the. Maybe the mat. You decide whatever your range of motion is. One more time. Big inhale, reach up. Exhale, elbow. Can you get it all the way to the mat this time? Ooh. Open those hips. That's gonna help your squats, your. Your range of motion right here. Nice work. From here, plant the hands, step back, find a high plank. Let's fire up that core. Pull the toes towards the heels of the hands. Hold it here for 3, 2, 1. Drop the knees to the mat. Same thing. Other side. Left foot comes outside. Left hand. Big reach up and bring it down. Elbow. Find that ankle, maybe right away. You do it three times. I want you to get a little bit deeper with each one. Big inhale. Reach up. Gaze for those fingertips as I ex. Can I get that elbow maybe a little bit closer to that shoe, inching my way down towards the mat. You do whatever your range of motion allows. A great stretch to continue to come back to, guys, big inhale. Reach up, exhale. Can you get that elbow maybe all the Way to the shoe, maybe all the way to the mat. That's a stretch for me on this side. Hold it here for 3, 2, 1. Nice work. Plant the hands on the ground. Actually, you're gonna walk this right or left foot right here between your hands. Tuck your back. Left toes or right toes under, come up, find that low lunge. Left foot forward, right foot back. Knee is hovering just off the mat. Tailbone is tucked underneath the rib cage. Hold it here for three, two, one. Bring it up. Right here. We're gonna go into a hinge. So take those fingers right into the hips. You're gonna hinge and stand. Hinge and stand. I'm gonna show you from the side. This is deadlift and swings 101. Right here. Push the hips back, drive forward. Think about initiating the movement with the hips. If you need a marker to help you do that, place a dumbbell right. Tap the dumbbell, stand up. Tap the dumbbell, stand up so you're reaching back. That backward reach allows you to initiate the movement with the hips. Not squatting down in front of me. I'm reaching back. Go for three. We're gonna add some power in two. Nice work. Give me one more. Awesome job. Now pretend you got two dumbbells in your hands right here. You're gonna swing them at your hips, rock them to the shoulders. Hinge drive, hinge drive. I'm adding some power driving those hips forward, but I'm really thinking about a driving my heels into the ground. Stand tall. Biggest mistake we see is overextension, right? You got to use that core. That core is involved here. It stabilizes me, takes out the overextension. Go for three. You got it. Two and one. Step nice and wide. Toes face me or slightly out. We're just going to sit back. Side, center, side. You can stay right here. Maybe you can go a little bit deeper. That toe can pop off the mat. You can go a little Cossack style. Get a little bit deeper if you want. Nice, awesome job. Right here. Sit side, center, side, center. Bringing that ribcage to the side right here. Go. Four. Nice work. Three. You got it. Two and one. Now we're going to push side to side. Push side to side. Side to side. Go. Eight. Seven, six. You got it. Five, four. Hold that balance in two and one. Standing on your left leg. Staggered for Rachel. Single leg for me. Deadlift. I'm thinking about bringing my right hand to my left big toe, finding balance and stability. Single leg deadlift. Hinge the hips back. Drive forward with control, keeping both hips Square to the ground. Nice. Thinking about reaching right hand, left big toe. If I got a dumbbell in my hand, dumbbells going right on top of that big toe. Stand up. Range of motion is gonna look different for everyone. Go. 3. You got it. 2. Find that focal point. Dig in right here. Last one. Back to bounds. Go. Eight. Seven, six. You got it. Five, four, three, two, one. Push. All the way over to your right. Standing on the right leg. Left hand meets right big toe. Single leg. Deadlift, hinge and stand. You might notice one side is better than the other. Totally normal. Thinking about shooting that left leg straight back behind me. And sometimes it helps to flex that back foot. Toes point towards the ground. You got it. Your pace, your tempo, you can always slow this down. Especially when we add some dumbbells getting in that rhythm right here. Go. 3. Can you hit that big toe? Go to. Hitting that same place every time is gonna help. Go. One. Drive it up. High knees. Let's go. Round out right here. High knees, high knees. Go. 8. Knees. 7. 6. Heel to your glutes. Butt kicks. Finish it in 3, 2. Let's go. Let's go. Pull those heels towards your glute. Finish your warm up right here for eight. Seven, six. You got it. Five, four, three, two. You're out. Ready to do this, Rage? Let's go. Grab some water. Let's go. She says leg day. Leg day. Circuit number one. We go stagger. Deadlift. Right into a staggered deadlift. Clean squat. Rachel's going to show you one dumbbell. I'm going to go heavy. Let me see if I can make it through with these heavy £20. Let's start. Right foot forward, left toe pop behind you. If you need a setup, you can always open. Tap right there. So right foot, right heel drives into the ground. A little bit of weight in my back. Left toe. I'm going to do roll those shoulders down and back. Dumbbells. Stay tight. It's just a good old Sager deadlift. Hinge, stand, hinge and stand. That's move one and then we're add on. You're going to give me one deadlift. You're going to power those weights up into a squat. One staggered deadlift, one clean squat. Those are your two back to back moves. We're going to start. You ready, Rage? It is one minute of consecutive work starting on that staggered deadlift. Right leg forward, left leg back. It is 30 seconds of work. And we go in three, two. Here we go. Segger, deadlift, hinge and stand. Nice. Initiate with the Hip hinge. Shoulders are pulled down and back. Lats are turned on. You're crushing oranges in your armpit. That's how you keep those dumbbells tight to the body. Drive through that right heel. Stand tall. Nice work. Halfway here. Nice. You can go slow and heavy. Deadlift. Good move. To go slow and heavy on 10 seconds, we're gonna add one deadlift, one clean squat. On that clean squat. Bring those feet parallel. We go there in three, two. Let's go. Here's the deadlift. Power them up. Clean squat, back to stagger hinge. Power drop, drive. Hips back, hips forward, hips down, hips up. Stagger, drive, parallel. Drop. Nice work. Stagger, drive parallel. It's going to raise your heart rate one weight or two. Go heavy. Come on, team, let's do it. Nice work. This is your build right here for 5, 4, 3, 2, and 1. Dumbbells down. Nice work. Rest for 30 seconds. You should want that. Rest bring the heart rate down. We're gonna stay standing on that right leg. Left leg, single leg or stagger tap. Rachel show you some stagger taps. I'm gonna go single leg Deadlift. Power up. Deadlift. Power up. Tap when you need to. It's a single leg bound with a deadlift. Okay? Follow Rachel for low impact, me for high impact. Tap when you need to. Take it at your pace. Take out the wobbles, engage the core. We go in three, two. 30 seconds of power. Right here. Tap, drive left hand, big toe, left hand, right big toe. Hit that same spot every time. Come on, come on. Single leg work right here. Single leg power. Like I said, tap when you need to. Come on. You got this. Shoot that left leg straight back. Find that focal point on the ground and get after it. You guys, 10 seconds, let's go. You got this. Right here. Come on. 5, 4, 3, 2, and 1. Whoo. Nice work. Rest for 30. Repeat it. Grab some water. 30 second break. Repeat it on the left. Left leg forward, right toe back staggered. Deadlift. Deadlift. Clean squat. Single leg, plyometric. How we feeling? Good. Feel that one leg, huh? Right. Feel that one leg. We are starting with some solid unilateral work. We're going to target one leg at a time today as well as bilateral. Both feet on the ground. When you're ready, grab your weight. Left foot forward, right toe pop. Roll those shoulders down and back. Crush those oranges. Dead lift in three, two. Let's go. Hinge. Drive through the left heel. Stand tall. Range of motion is gonna look different here for everyone. You want that? Nice Hamstring stretch at the bottom. Don't overextend at the top. Just stand straight up. I like to think about top of my head straight up to the ceiling. Drive through that front heel. Initiate with the hip. Think about pushing your butt back towards that wall behind you. Push it back. Nice work, guys. Come on. Say in it we add on the clean squat. Bring those feet parallel in three, two. Let's go back to deadlift. Right here. One. Deadlift. Power them up. Drop them back to stagger. Deadlift, power parallel and squat. Stagger, Deadlift, power, parallel and squat. My hips driving forward is what drives those dumbbells up to my shoulders in that front rack position. Come on. You're only gonna do each side once. Go heavy. Make it count. 10 seconds here. You got it. This should raise your heart rate. You should need that 30 second break. It comes in 5, 4, 3, 2. Dumbbells down. Nice work. Way to start Strong. Rest for 30 standing on the left leg. Right leg floats back. Right hand, left big toe drive up. That's what I'm going for right there with the jumper without it. Ready to challenge yourself? One leg is going to be easier than the other. That's what you're here for. Balance them out. We are unilateral creatures. Come on. We don't need muscles over compensating. That's why we work both sides equally. We go in three, two. Let's go. Deadlift found. This is my harder side. Find that balance. Have to go slower here. A little bit more focus. Reach for that big toe. Nice. Having that same focal point every time is what really helps me. Come on. Come on. Don't let that knee drive in that knee. That left knee drives out towards that midline. As I go forward, that hip hinge, it's tendency to drive. Let that knee drop in. Come on you guys, let's go. Right here. Tap when you need to. You go five, four, three, two and one. There we go. Now I found what I need to work on on this side. Balance. As I go down, this knee caves in. We got something to work on. That's good news. I love having something to work on. Ready to move on Circuit? I'm gonna drop down to my 15s. Okay. I was at home, maybe I'd go 20. I'm gonna show you with 15. Move one. Hinge. Swing. Hinge clean. Hips back. Drive to the shoulders. Hips back. Drive to the shoulder. Show you from the side. His back Drive your add on right leg only steps back. Hinge, drive, lunge, thruster. Hinge drive, lunge, thruster one, clean. One lunge. It is going to raise your heart rate. You're going to want that 30 second break, right? That's the good news. We should want it. Okay, guys, 30 seconds. Hinge, clean, hinge clean. You ready? Grab those dumbbells. Weights are outside your body. Palms face in, hips, back, drive to the shoulders. The weights get to your shoulders by the power from your hips. We go in three, two. Let's go. Hinge, clean, to the shoulders, hinge clean. Right here. I could definitely go 20s. It's that second move that I'm nervous about. That second move, come on. Hip, back, stand tall. Hips, back, stand tall. That's the momentum from my hips that drives the dumbbells, right? My hands are just a vehicle for moving the weights. It's like celery and peanut butter to your mouth. Come on. Go for three at the lunge in two and one. Drive, step back. Right, Press up long arms. Hinge, shoulders, lunge. On the right, push. Hinge, shoulders, lunge. On the right, push. Hinge, shoulders, lunge, push. Hips, back, hips forward. Drop the right knee. Push it up. Come on. You got it. It's a fun move. I like it. It's big, it's powerful. Keep moving. Whoo. Five, four, three, two, one. Whoo. Dumbbells down. Awesome work. Rest for 30 seconds. Rachel's gonna keep her dumbbells. She's gonna stick with the hip, hinge, lunge, lunge. I'm gonna give you some explosive hip, hinge, hinge, bound, lunge, back, lunge, back, hinge, bound, lunge, lunge, backwards lunge. Tricky business. Rachel's got a hinge, swing, lunge, lunge. You ready? It's 30 seconds. We go in three, two. Let's add some power. Come on. Drive, lunge, back, lunge, back, hinge, drive, lunge, lunge. Rachel and I are gonna move at different paces. Lunge, lunge. Come on. Whoo. Challenging that athleticism right here today. You got it. Your pace, your tempo. Halfway, halfway. Stay in it. Lunge, lunge, drive through the hips, land soft, lunge back. Right here. Finish. 5, 4, 3, 2, 1. Sorry if I got my big booty up in your business. Rest for 30. Repeat. Hinge clean this time. Step back, left, hinge, clean, lunge, thrust. Whoo. Let that heart rate come down. I love this format. It goes so fast, right? Just when you can't do it anymore. It's done. It's done. 30 seconds. 10 seconds, we go. Hinge, clean. 30 seconds, go heavy. It's only 30 seconds. Shoulders down and back, hips, back, clean. In three, two. Let's go. Hinge to the shoulders. Hinge to the shoulders, using the muscles on the back side of your body. Glutes, hamstrings, hips, core. That's what's working here. Come on. Think about squeezing right where your meat, your hamstring, meets your booty. Nice work. 10 seconds. We add on. Drop the left leg back for a lunge. So we go in 5, 4, 3, 2. Let's go with the clean hinge. Clean left lunge. Drive up. Long arms to the shoulders, drop the back knee push. Hinge, shoulders drop, push. Hips, back, hips forward, hips down. Hook. Come on. Standing tall through that right leg on the lunge drive. Push down. Hello, power. Right here. 10 seconds. Let's do it, Team Hinge. 5, 4, 3, 2, 1. Whoo. That is a good holy bananas move right there. Shake it out. Okay, I'm going for the bound. Hinge, drive. Absorption of that landing has to be greater than the force you produce to avoid injury in these knees. Yes. Absorb it. Rachel has got you with the deadlift. Yeah. I don't know why I'm holding them. No need to hold until you got it. You got 10 seconds. 10 seconds. Hinge, drive, lunge, back. Okay, guys, we go in three, two. Let's do it. Hinge, drive, lunge, lunge, hips, back. Absorb it. Back, back, drive through the hips. Powerful bound. Absorb it right here. These moves all work together. They build off each other. Come on. Right here. Last time you're gonna do it. As Rachel said, it's only 30 seconds and you're halfway. You got it. You got it right here. What would it look like If I said 10 seconds? Yes, you can. Right here. Finish. Come on. 5, 4, 3, 2, 1. Whoo. Break. Break. It was funny. Tim and I were just talking. My booty's all up in Rachel face. College. My nickname was bbj. Big Booty Judy. I've had a big booty for a long time, guys. Played college volleyball. My butt never fit in my spandex. I got the name bbj. Just throwing it in Rachel's face right here. Okay, guys, circuit three. Sumo deadlifts. Okay, Heels in, toes out. Two dumbbells right here. Hinge, tap the heads. Stand tall. Squeeze. Hinge, tap the heads. Sandhelp, squeeze. We're targeting a little bit more of the inner thighs. Still hitting that posterior chain. Hamstring, squids. Little inner thigh, outer thigh, outer glute. Okay, from there, you're gonna drop down to one dumbbell. I should show You. I'm gonna go heavy here. Okay? So, Sumo, I'm holding them like this. Tap the heads of my dumbbells. If you have real range of good range of motion, you can go here. Oh, yeah. Then I drop down to one dumbbell. Toes are going to come slightly more forward. Lateral lunge. Hand switch, hand switch, hand switch, hand switch. Those base and build. Two moves. Grab a quick sip, tighten your ponytail. Circuit three. You ready, Rach? Let's go. I'm ready for it. Leg day is this girl's favorite day. Favorite day. Come on. Grab those heavy dumbbells. Sumo squat. Heels in, toes out. Okay? So you start with our dumbbells slightly back, okay? So you're gonna have to reach back and pick them up. That's gonna initiate with the hip hinge. Stop. Bend the knees, heels and toes out. We go in three, two. Let's go. Hinge. Grab them, stand up, tap them, stand up. I'm gonna challenge myself here. I'm gonna hold this way. You got it. Range of motion. Something I am constantly striving towards to get better at. Nice. Same thing. You really want to think about pulling those inner thighs, those adductors together here. As you stand tall, drive through those heels. Pull those inner thighs together. 10 seconds. Down to one dumbbell. Hand switch, lateral lunge. Make sure you bring those toes towards me. In three, two, drop down. One dumbbell. Toes. Face me a little bit more. Here we go. Hit it. Switch. Hit it. 30 seconds. Hit it. Your pace, your tempo again, guys. Rib cage to die. If this hand switch isn't working for you, just hold one dumbbell at your chest or between your legs. You got it? Come on. Inside hand, hand dumbbells always inside the foot. Right here. Hips down and back. Push off those outer glutes. Drive. 10, 9. You got it. Let's go. Right here. Come on. 5, 4, 3, 2, 1. Whoo. Dumbbells down. Dumbbells down. Three lateral bounds. One. Explode. Okay. One of my favorite moves. I love it. We did this in that 32nd Minnesota Beef Workout. I loved it. Here we go. 32nd, 30 minute. 1, 2, 3, explode. 1, 2, 3, Explode. Rachel's taking out the explode option to give me a calf raise. Make some space. Giant step to your right. Push left three bounds. We go in three, two. Let's go. One, two, three, explode. One, two, three. Can you get some air? Come on, take the moves. You know, how do you make it harder for me? I'm trying to get air right here. Hard. How high can I get? Come on. Up. 1, 2, 3, use those outer glutes. Right here. Push. Push. Halfway. Come on. You're working for that 30 second break. It comes in 10, 9, 8, 7, 6. You got it. 5, 4, 3, 2, 1. Terrible counting. Terrible counting. I apologize. It's like when the group finish instructors like eight, seven, six. That was me. I'm sorry. Okay, Grab some water. Repeat it. Sumo. Deadlift. Whoo. Back in it right away. Take those dumbbells. Set them towards the back of your heels. Initiate with a hip hinge. Heels in, toes out. Range of motion is up to you. We go in three, two. Let's go. Hinge, grab them, up, tap them, and up. Keep those dumbbells tight to the body. Inhale, down. Exhale, stand. This is a slow and controlled movement, guys. Try and go heavy. Think about initiating with that hip hinge, focusing on hamstrings, inner thighs, hamstrings, inner thighs. 10 seconds. Drop down to one dumbbell hand switch. That's where we go. In five, four, three, two, drop down. One dumbbell. Bring those toes a little bit more towards me. Here we go. Hit it, hit it. Hips down and back. Hips down and back again. You can always go slower. It's timed intervals. You work at your pace, your tempo. Circuit three, guys. Circuit three. You're knocking it out right here. Second time through. Come on. That 30 second break comes in 12 seconds. Work for it. Earn it. You're so strong. Right here. Go. 5, 4, 3, 2, 1. Whoo. That was better counting. Here we go. Dumbbells off three bounds. One explode. I'm just gonna grab that sweat towel. These leggings, two different colors sweaty up in here. Giant step to your left. Push right. Three lateral bounds, one explode. Make it explosive and get high with me. Keep it low. Impact with Rachel. Okay, you got options, let me tell you. It's the last time you're gonna do it. 100%. Say yes, I can hit. Three, two, push right, push right. One, two, three, explode. One, two, three, Explode. One, two, three, up. One, two, three, Up. You got it. Look. Go. Dig in. Push off those outer glutes. Use that strong core to hold that balance. Come on. What would it look like If I said 10? 9, 8, 7, 6, 5, 4, 3, 2, 1. I can't count with my rhythm. Oh, you think I'd have this down by now, you guys? Six years been doing this, the teacher group fitness for, like, 10, and I'm still trying to get better every day. Okay, we're all a work in progress. Grab some water. Three circuits down, one more to go. Yeah, baby. Water Water circuit four. Guys, we are coming at you. Final circuit. This is it. If you've got one of these bands, you can absolutely add it. Rachel and I are going to do it because we love a challenge around here. You don't have to, but if you have one, it's going to go just above the knees. Okay, this one. Whoo. That's tight. I'm going to grab one dumbbell. I'm doing it from a bench. You could use a couch at home. Rachel is going to be doing it from the ground. We are going into a hip thrust. So the upper back right here is on the bench. Chin is tucked, gaze is in front of me. Let's go. Right leg is going to go slightly out, heel out. So it's a stagger. Staggered hip thrust, staggered glute bridge. I'm going to lift. Nice. Lift and squeeze. You're gonna go right from this into a hold, and I'm gonna walk out, walk out, walk out, walk out. Holy bananas. It's gonna burn. That is a hamstring burner. You're gonna walk it out. Drop the dumbbell. If you need to keep those hips high, it is 30 seconds per move. Then we're gonna get up, stand up, and we're gonna swing it out. Okay? Upper back or heels are digging into the ground. Rachel's on the ground. I'm here. Right heel is out. Stagger. We're gonna put a lot of work into that left corner glute. You ready? Lift it in three, two. Let's go. Lift, lower, lift again. Your pace, your tempo right here. My tendency is always want to look up. Keep that nice, neutral neck gaze in front of me. Drive through the heel. Nice. 80% is in that left heel. 20 in that right heel. Make that left glute work. Left glute, left hamstring. Right here. Come on. 10 seconds. Option to keep the dumbbell, option to drop it. Hold your hips high. Walk it out. Hamstring walkouts, that's where we go. In three, two. Hold high, hold high. Bring those feet center. Walk right, walk left, walk right, walk left. In, in, in, in. Switch the lead foot out. Out, out, out. In, in, in. And don't let those hips drop. Keep constant tension on that band. Keep those glutes fired up. Don't let that band cave those knees. Take it out. Out. 10 seconds. Yes, you can. In, in. Nice. Keep that chin tucked. I gotta keep reminding myself. Last three, two, one. Nice work. Sit it back. Bam's gonna come off real quick, and we're going right up into A power dumbbell swing. Nice, Rachel. I know you can do it. I'm gonna up the annie. There's a 20 pounder for you. The best 20 pounder right there. Right here. This is where you want to go heavy. Hinge swing. Switch hands. Hinge swing. This is your power move. Go heavy. Okay. It's only 30 seconds. Again. Standing straight up, not overextending. I'll go from the side. Rachel's gonna come right at you. It's 30 seconds. Hinge swing. We go in three, two. Let's go. Hinge Drive right up to eye level. Switch it. Nice. Hips back. Stand tall. Drive through the heels to stand you tall. Nice work. Nice neutral spine. Straight line from head to tailbone. Think about tucking those hips under the rib cage each time. Tuck the pelvis. Tuck it. Nice. Tuck it. How do I tuck it? I squeeze. Right where that hamstring meets that butt. Let's go. Power it up. Right here. Finish it. Come on. Come on. Five. Nice. Four. Finish. Three. And two. One. Whoo. Awesome job. Band goes back on. Right here. Staggered hip thrust or glute bridge. Other side. Nice. Hamstring walkouts. Whoo. Hello, posterior chain hamstrings. That is what we are getting after today. We have a lot of workouts that hit the quads and the glutes, squats and lunges. This one, all about the hammies. All right, Driving through that right foot. Right heel is out. 20 or 20% in the left leg. Right here. 80% in the right. We go in three, two. Let's go. Lift, lift. My left and right. Get all mixed up sometimes. Keep that chin tuck gaze in front of you. Nice. Right here. Come on, push it. Hold at the top for a moment. Squeeze, hold, squeeze, hold. Never letting the glutes all the way come. Don't let the glutes come to rest. That means that they don't hit the ground. Constant tension on this band. Keep those knees driving out. You ready to walk it out? We go there in three, two. Bring those heels back to neutral. Hold those hips high. Walk it out. Out, out, out, out. Bring it in. In, in. Toes are up to the ceiling. Heels are driving into the mat. You got it. Yes, you can. Whoo. That's hard. Come on, you got it. You got it. Right here. Finish. Sometimes the holy bananas moves don't need jumping. They're right here. Dig in. 10 seconds. Yes, you can feel those hamstrings. Fire up. Hamstrings and glutes. Let's go. 5, 4, 3, 2. Walk it in to finish it out. You're done. Nice work. Take it down. Band is off. Finish it right here. We got swings for 30 seconds and then a 1 minute burnout. Hit strong 35. 1 minute burnout at the end of every workout. It's what makes it high intensity strength training. You always have that extra minute in you to empty it out. Here we go. Hinge, swing. I'm going to face you. Alternate the hand. Start the dumbbell in your right hand. Hinge it back. Drive forward. Let's do it in three, two. Let's go. Let's go. Hinge, drive. Nice. Drive through the heel. Stand tall. You got it. Tuck that pelvis under the rib cage. Come on, finish it. You got it. You got it. Right here, right here. Keep driving. One rep at a time. One rep at a time. Finish off those power generating muscles right here. Hamstrings, glutes, they power you forward every day. As you walk, you run, you sprint. Right here. Come on, build them. Make them strong. You got it. Yes, you can. Five, four, three, two, one. Whoo. Nice work, guys. One minute burnout. One minute burnout. Who's excited? She is. Okay, you guys, it's 30 seconds per side. We're gonna put the moves you've done together. Start with the dumbbell in your right hand. Hinge, swing, squat, thruster, hinge. Rack it. Squat. Push it straight. Arm to the shoulder. Down, push. You're gonna do 30 seconds per side. That is one minute of consecutive work. It's gonna be tough. You can do it though, right? One minute. This is it. This is the burnout. Whatever you got left, pour it out right here. Dumbbell, right hand. Three, two. Let's go. Let's go. Hinge, swing, squat, push. Drive forward. Nice. Let's talk about the arm. It's long to the shoulder. Down. Lock it overhead. Long bend down. Talk about the legs. Hips back. Hips forward. Hips down. Hips. Drive that dumbbell overhead. Yes. This is all about the legs right here, you guys. All about the legs. We're going to change on the fly in 5, 4, 3, 2. Switch it out. Other arm. Hinge, swing. Final 30 seconds. It's right here. Grab that heavy dumbbell. Burn it out. You got it. Push. Hinge, swing, squat. Drive. Hinge, swing, squat, push. Nice work, you guys. Stay in it right here. This is it. Finish strong. What would it look like If I said 10, 9, 8. You got it. 7. Stay with it. 6. 5. 4. 3, 2 and 1. Woo. Nice work. That is lower body, glutes and hamstrings. Awesome job, Rachel. Good job. Big booty Judy. Oh, man. Okay, dumbbells, off to the side. Let's stretch, guys. Mobility, what you've been waiting for. Quick, quick. Water right here. Feel good about your heart rate. We're gonna take that sacred stance. Right foot forward, left foot slightly back. Big inhale. Reach up as you exhale. Forward fold. Pyramid pose. I'm stretching through that front right hamstring. Nice work. A lot of hamstrings, you guys creating some length through that hamstring. I love a good hammy workout. You don't see just a hamstring focused workout that often, and I love it. Nice. One of those. Like, you might not feel it as much today, but let me tell you, tomorrow you're gonna feel it, right? Nice work. Stand back up. Scoop it up. Actually, let's keep that staggered stance. Let's go ahead and pop that heel. You're just gonna scoop and stand. Scoop and stand. Scoop and stand. Two more. Scoop. Come on. Create length through the hamstring. Get a little bit more scoop in each one. Nice. Now step it together. Left foot forward, right foot goes back. Big inhale. Reach up. Exhale, Forward fold. Pyramid pose. Think about keeping your headlights or your hips square to me, especially that right hip. Keep it square right here. Really dig into that front hamstring. Nice. Let it all hang heavy. You can let that neck hang heavy. Release the tongue from the roof of the mouth. Hold here for three, two. Nice. Roll it all the way back up to top. Take it to the heel right here. Scoop it out. Scoop and reach. Big scoop. Nice stretch through that hamstring. Another big scoop. Drive it up. Let's go. Big scoop. Two more. Two more. Big scoop. Nice work. Big scoop. Drive it up right here. Bring those feet parallel. Take a nice water. Take a nice forward fold. Shake it out. Soft bend in the knees. Awesome job. So stinking proud of you. Let's lower down all the way into the bottom of a yogi squat. Right here. You can just pry those hips side to side. Side. Open it up. This should feel real good. Awesome job. So stinking proud. Nice work. From here. Go ahead, find a tabletop position. We're gonna go to adductor rocks. We hit a lot of those inner thighs with those. Sumos, Kick your right leg out right here. You're gonna hinge forward. Push back as I push. Back, toes up to the ceiling. Drop them forward. Back, toes to the ceiling. Drop them forward. Back, toes to the ceiling. Two more. Two more up. Back, toes to the ceiling. That back toe. Back left toe stays tucked under. Last one. Right here. Toes the ceiling. Take it down. Draw it up into a half kneeling position right here. Half kneeling. Just tuck your tailbone underneath your rib cage like we do. Keep that back toe tucked under. Create tension through that front hamstring right here. This should be a nice stretch. You don't have to be way out here. Just right here. That tuck is really what that stretches about from here. Open this knee up to the side. Back of the arm slides down, down, and up, hitting those inner thighs, opening the hips. Nice. We got inner thighs and all that lateral work, stabilizing muscles. Nice work. Two more right here. Take it down. Up. Take it down. Up. Nice work. Switch it out. Other side. Right here. Find that tabletop position. Awesome job. I'm going to move. Move over. I'm going to kick that left leg out. I'm going to keep that back right toe tucked under. Forward, back, toe to the ceiling. Tap down. Forward, back, toe to the ceiling. This is really important work right here, you guys. I know these aren't as fun as the hinge swings, but this is how you get better hinge swing, squat thrusters right here. This is how you stay active. Avoid injury. Really important stuff. Two more right here. Hinge. Back, toes up, toes down. Forward back, toes up, toes down. Keep this back right knee on the mat. Left foot comes up that low lunge position. Tuck the tailbone underneath right here. Awesome job. Hold it here. Keep that tuck going. Take this left leg, guide it out. Back of the hand right here. Down and up. Take it down and up. Nice. Could add a dumbbell overhead. Get some nice oblique work right there. Right. Down and up. Two more. Down and up. Last one. Down and up. Take it all the way to the booty. One final hamstring stretch, right? It's the best one right here. Legs are out. Flex the toes towards your face. Big inhale. Reach up nice and tall. As I exhale, think about pushing those hips back towards the wall behind me. Hinge, hinge, hinge. Hold it here for 3, 2, 1. Now you can clap. The reach for those toes. Let it all hang heavy. Awesome job, you guys. I am so stinking proud of you for completing this legs, glutes and hamstring workout. Hello, power. That was an awesome one. I loved it. Nice format. 30 seconds. Totally doable. Just to counter stretch it because we did a lot of the backside of the body, let's stretch out the front. Side legs have been at 90 degrees. Big inhale. As you exhale, press those hips up. Neck and shoulders drop back. Just think about spreading that chest apart, pushing those hips up. Open the front side of your body. Hold it here for three two one. Sit those hips back, that is lower body glutes and hamstrings from hit strong 35. I hope you check out the whole hit strong 35 program. You can find it all at nourishmovelove.com if you like this video, subscribe to our YouTube channel, jump on our email newsletter and check out all of our free workout plans. Thanks so much for sweating with us and we look forward to seeing you again soon.