Name: Playbook - Amy Jo - W3 / D1 glutes + hamstrings
Uploaded: 2024-01-28T23:22:57.126Z
Duration: 45 min
Description: W3 / D1 glutes + hamstrings

Ashleigh

Brittany Mills

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

W3 / 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

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 🫶🏻

Megan Gonyea

Kirsten

Taya Guyette

W1 / D2 chest, shoulders, + triceps

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

Jenn W.

W1 / D3 back + biceps

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

Holly

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!

Ceilidh Leyan Miller

Shelby

W2 / D4 quads + calves

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!! 🫶

Paige

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😊

W3 / D1 glutes + hamstrings

Community

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