Name: Playbook - Ambry Mehr - Glute & Hamstring Focused Leg Day
Uploaded: 2023-01-08T00:07:37.775Z
Duration: 45 min
Description: Glute & Hamstring Focused Leg Day

Really good leg and glut more challenging.

Elizabeth

A weighted gym leg day to sculpt & build your glutes and hamstrings.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Smith Machine RDL

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Bodyweight curtsy lunge

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Glute & Hamstring Focused Leg Day

abigail

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Really good, legs will hurt tomorrow but in good way 😂
But i have a question, if i train legs today, and i want to train abs, arms and back, how do u divide your trainings in one week, i mean, do u train every day or 3 times per week. What do u recommend me?

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Favorite leg workout I’ve ever done. Totally dead 😬

Brittany Coltrane

Love having videos so I know my form is correct! So much more confident.

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Alissa

Consistency wins! 
Have a bad back. Had to modify some exercises:)

Glute & Hamstring Focused Leg Day

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