Name: Playbook - Amy Jo - W1 / D1 glutes + hamstrings
Uploaded: 2024-01-28T23:22:57.099Z
Duration: 45 min
Description: W1 / D1 glutes + hamstrings

Forgot how good this one burns!!Sitting down tomorrow is gonna be hard 🫠

Jayla

Holy crap! I’ve been dying for a workout like that! Whew! Ya girl is sweating!!!!

Shaye Jennings

Such a good workout, feeling super motivated!! My legs are burning 🔥

Brittany

Debbie Silva

I forgot how hard four sets were. My legs were shakinnn😅

Megan Gonyea

Great workout. First day back in the gym since a car accident in March. Oh how I’ve missed this feeling!!! 🤗

Heather

Such a fun workout! I really enjoyed it. My legs are already sore walking out the gym!

Kirsten

Very good workout! Just got back into the gym after two weeks, glad this was the first one. Leaving with shaky legs!

Taya Guyette

Abrianna

Great! Had to customize some of the machines due to my gym not having them.

Jessi LeQuire

Girl that workout was burning🤣 I love it

Brittany Mills

Killer workout. Everything burns and my glutes are twitching

Mandy Jenes

Jenn W.

Iris

Jordan

That was awesome!!! Can’t wait for day 2 💗💜

Paige

I didn’t get to complete all of the exercises because my leggies already feel the burn! I love the higher reps!

Olivia

Amazing! Couldn't complete because it was my first time at the gym after months and I wanted to take things slow! But really I loved it and can't wait to complete it next time❤️

Francesca Alderisio

That was brutal but in the BEST way. 🤌🏼 Brb while I wait for someone to come wheel me out of the gym 👩🏼‍🦽🤪

Shelby

This workout was fantastic!! I pushed myself and it felt amazing! I could definitely feel my glutes and hamstrings this morning!! 🤘🏻🤩

Ceilidh Leyan Miller

Definitely a good workout & I’m feeling so accomplished from finishing it! It pushed me to get uncomfortable and explore parts of the gym that I was avoiding and I’m so proud of myself. Thank you Amy! 🤍

Holly

Loved this workout! Was great and very effective I feel like! 💕

Jasmine

I actually really enjoyed the workout! As a beginner the only thing that would have been helpful was the last two machine exercises - is there was an alternative instruction for how to do something similar at home. Thank you!

Jennifer

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

💧HYDROJUG: https://www.thehydrojug.com?aff=5953&utm_campaign=ATH&utm_source=affiliatly&utm_medium=amyy_vsg&utm_term=5953 code: AMY

🐰BUFFBUNNY COLLECTION: https://buffbunny.com/amy code: AMY

⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

-Holding dumbbells at your sides, chest slightly forward - Place foot up onto the box and push through your elevated heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Machine Lying Hamstring Curl

- 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

W1 / D1 glutes + hamstrings

I was sore leaving the gym. Love that I didn’t have to think much about my workout plan it was all ready for me 🫶🏻

W1 / D2 chest, shoulders, + triceps

Love back days and you seem to make it even better 🥺

W1 / D3 back + biceps

Such a good workout! I can feel it already! Love that these give me direction in the gym and motivation.

Ashleigh

W1 / D4 quads + calves

This workout killed me again this week! Such a good one!

Challenging in some areas but good. Added squats and bike ride to the workout.

Danni

W2 / D1 glutes + hamstrings

Definitely feeling more confident in the gym having direction and goals every week. Wonderful workout!

On struggle street today haha good workout tho 👌

I’m starting to have more control with the weights! Great workout😊

W2 / D2 chest, shoulders, + triceps

Great workout! Feeling it already 💪🏻

W2 / D3 back + biceps

I had sore jello legs for days after the first week so I’m afraid for this week haha Such a good workout!

Fantastic workout! I felt all the muscles this morning!

W2 / D4 quads + calves

W3 / D1 glutes + hamstrings

Another good workout! Definitely pushing myself thanks to this program.

Emily

W3 / D2 chest, shoulders, + triceps

Loving these workouts and this guidance in the gym😊

Such an amazing workout!! I was able to increase my weights from last week!! Fantastic workout!

W3 / D3 back + biceps

Breaking a sweat these days🤣😊 I was actually able to complete the lunges for this workout💪🏼💪🏼💪🏼

Another solid leg day. 
Thanks Amyyy🫶🏻

W3 / D4 quads + calves

Humbled every time 😂😅 best work out app!! 🫶

W4 / D1 glutes + hamstrings

W4 / D2 chest, shoulders, + triceps

Great workout for a Saturday morning! I was also able to increase my weights today!!

W4 / D3 back + biceps

I feel like I’m getting stronger and stronger💪🏼 Feeling really good😊

W1 / D1 glutes + hamstrings

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