On the fourteenth day of the "Refine" Program, the focus is the muscles of the glutes and hamstrings, which often work together. Bodyweight and dumbbells will be leveraged as resistance, and a chair will help give us support as well as provide variety. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle growth.

Tools used: Set of dumbbells and a chair

Exercises:
Bodyweight Hip Extension
DB Elevated Hip Extension with Chair
Slow RDL
DB Hip Extension
DB Sumo Deadlift
Single Leg RDL with Chair
DB Wide Hip Bridge
Bodyweight Single Leg Wide Hip Bridge
Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH

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