Name: Playbook - Brittany Hoskins - Glutes & Hamstring wk1
Uploaded: 2024-03-17T18:55:20.629Z
Duration: 60 min
Description: Glutes & Hamstring wk1

Aliona

Maria Lineros

Couldn’t engage my glutes during that workout

Kerri

Love the structure! Keen for this program :)

Gabi

Lynne

Love your leg workouts ! Thank you. Been consistent in gym for 2 years ; needed challenge - and this is it , it’s perfect !

Olga

Workout was killer!! Haven’t felt this sweaty in a while. Wish I could’ve finished the last two exercises because they’re my favorite. There are icky guys in the gym right now unfortunately 😞.

Bianca

Just what I needed to get my right leg it’s strength back. Still a torn ACL but keeping it real

Michelle

**get those hips/glutes warmed up!!**

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

**first 2 sets are lighter warmup, then 3 heavy working sets**

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat (only 60sec rest)

**8 reps each leg = 1 set**

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Smith machine reverse lunges

- 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 (or lay down machine)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg at a 45° angle 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

45° Cable glute kickback

Glutes & Hamstring wk1

Caroline

Shoulders + ABS wk1

Active Rest Day wk1

Quad/Glute wk1

Gisele Rigo

HIIT Full Body wk1

So sore this week😅😅 these workouts are tough

Great mix of exercises and cardio. Only thing is that it’s not clear to do both cardio or Just one

Andrea

Back + Cardio wk1

Glutes & Hamstring wk2

Shoulders + ABS wk2

Active Rest Day wk2

Back + Cardio wk2

Quad/Glute wk2

I twisted my ankle and my lower back hurting :( last HIIt was amazing tho

So much harder than it looks. Great workout!

HIIT (leg/cardio focused) wk2

Glutes & Hamstring wk3

Quad/Glute wk3

Amazing workouts !! Can’t wait to see what the next week will be 😮‍💨

Shoulders + ABS wk3

Active Rest Day wk3

Super good burn and really quick compared to my normal leg days!

Sophia

Glutes & Hamstring wk4

Shoulders + ABS wk4

Active Rest Day wk4

Quad/Glute wk4

Back + Cardio wk4

Amazing workout ! I’m too shy to post how I look now but definitely see some improvement 😮‍💨

Glutes & Hamstring wk1

Community

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