Name: Playbook - Body By KB - W4/D5 Hamstrings and Glutes
Uploaded: 2023-06-25T20:44:09.685Z
Duration: 60 min
Description: W4/D5 Hamstrings and Glutes

-Back against the bench, bar over lap
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Kas Glute Bridge

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-Place bar on upper back 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Smith Machine Split Squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Attach the ankle strap to the cable 
Stand upright with the non working legs knee slightly bent 
Angle the working legs foot about thirty degrees outward 
Brace your core and kick straight back, pausing at the top for one second 
Repeat

Glute Medius Kickback

W4/D5 Hamstrings and Glutes

I loved it! My kind of workout 💪
Thank youuuuu

Kristina

I would give the option the add the weights used and also that the rest period be automatic e.g., once a set has been completed, there’s a standard 30-45 second test period depending on the exercise etc.

Sweating like no other!! Great first real day back in months and it was such a simple template to follow. 🥵

Micaela

W1/D1 Quads and Glutes

Day 2 and loving how easy these workouts are to follow. Due to time and machine availability, there was only one exercise I wasn’t able to complete but still feeling great overall! 😁😁😁

Melanie

W1/D2 Chest and Triceps

Heidi

Started off easy then BAM! I’m loving the heat your program brings.

Natalin

It was good but I couldn’t make the pull up this time😌

Mayadah

W1/D3 Back and Biceps

Sonja

Awesome! A good burn, I LOVE that you add videos to guide us on form. It’s very helpful especially when I normally have good form but slip up sometimes!

Perfect but we need some upper warm ups and lower also

Hiba

W1/D5 Hamstrings and Glutes

W1/D6 Chest and Shoulders

W2/D1 Quads and Glutes

Killed - loved it! It was a fun workout; I was able to work on form but also challenge myself.

Cant do push ups but all other workouts are good

W2/D2 Chest and Triceps

Jessica Kruczek-Moran

Love pushing myself to the limit during the failure rounds!

W2/D3 Back and Biceps

Danni

Ofelia

W2/D5 Hamstrings and Glutes

Ellie

W2/D6 Chest and Shoulders

Loved and hated this workout at the same time! Glutes and quads on fire.

Janine

W3/D1 Quads and Glutes

W3/D2 Chest and Triceps

Can t do pull ups :( maybe an easy alternative would be great

W4/D5 Hamstrings and Glutes

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