Name: Playbook - Brittany Hoskins - Hamstring/Glute (wk1 day 1)
Uploaded: 2024-03-28T16:01:55.532Z
Duration: 60 min
Description: Hamstring/Glute (wk1 day 1)

My legs hurt so bad it’s the next day and I’m ready for day 2

Brooke

So many rounds - can we simplify the workout a bit? More beginner?

Alex

Alyona

haylie

SO GOOD! Love the straightforward no BS sets. Thank you!

Michaela

Kicked my asssssss… 😅 in the best way though

Camryn

Awesome! Can’t wait to finish this program and see the results of my hard work

Chyanne

Christina

Kicked my butt, literally!! Drenched in sweat

Brenda

Patricia

Natorrie

Andrea

Michelle

Yvonne

work out felt a bit short and easy. even after going up in weight.

Sarah

Reverse lunges have me crawling 🥵❤️

Victoria

Jaclyn

Danielle

- 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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

1 set = 8 weighted reverse lunges + 8 bodyweight reverse lunges (do 1 leg at a time)

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Bodyweight Deficit Lunge

Elevated Reverse Lunge -> Bodyweight

- 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

10 weighted sumo squats directly followed by 10 bodyweight sumo squats

- Stand in a shoulder width wide 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

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

DB Sumo Squat -> Bodyweight Squat

Hamstring/Glute (wk1 day 1)

I couldn’t do a pull up today. Hope can do near soon !!!

Louise

Sophia

Back/Shoulders (wk1 day 2)

Amelie

Gabrielle

Cardio Day! (day 3)

More total glute focused exercises with legs

Jade

Not going to be able to walk tomorrow. Love it!!! 💪

Ashley Adams

Really good workouts. As an avid gym go-er for the last 8 years, I’m giving this a try to switch things up. And wow, I’m impressed!!! I just wish there was an option to swap out an exercise for a diff one. Otherwise, loving it.

Autumn

Quad/Glute (wk1 day 4)

SadieJai

Great . Is there a way to see what each exercise targets ?

Alejandra

Full Upper Body (wk1 day 5)

today I just did a home training. now I can’t do V-up, but hope can do in near future !!!

Is it 20 per leg or 20 total for jump lunges for example? Thanks!

Elizabeth

Abs/HIIT (wk1 day 6)

Monica

Love the good morning hack squats!! 💥🙌🏼🙌🏼

Hamstring/Glute (wk2 day 1 full gym)

Kiara

Carmen

Back/Shoulder (wk2 day 2)

My booty pump is insane after this one 😤

Olga

MELISSA ESPINOSA

Quad/Glute (wk2 day 4 full gym)

Solid upper body workout. Love the single-arm rows!! 💪🏼💪🏼

Full Upper Body (wk2 day 5)

Abs/HIIT (wk2 day 6)

Legs dead in the best way!! 😵😵💥💥

🔥🔥🔥
I did sumo stance stiff leg deadlifts super setted with the squats for easier transition, but otherwise incredible workout. 🫶

Make sure the videos work and have clear instruction and weight selection examples.

Hamstring/Glute (wk3 day 1 full gym)

It’s been great following your program. I love easy it is to follow. But it very challenging.

Megan

Elena

Back/Shoulders (wk 3 day2)

My knees were too sore to do the last exercise, but the leg extension 1 1/4 rep was 😮‍💨

Quads and glutes on fire right now!!😍👀

Lauryn

Quad/Glute (wk3 day 4 fully gym)

Full Upper Body (wk3 day 5)

Abs/HIIT (wk3 day 6)

Loving this program so far!! All the workouts are top notch. 🤌🏼🤌🏼

Hamstring/Glute (wk4 day 1 full gym)

Back/Shoulders (wk4 day 2)

Thank you for a killer leg workout! Solid sets, feeling strong 💪🏼💥

Quad/Glute (wk4 day 4 full gym)

Full Upper Body (wk4 day 5)

Abs/HIIT (wk4 day 6)

Felt strong!! Love the progression of these leg days!!

Destiny Espinoza

Hamstring/Glute (wk5 day 1 full gym)

One of my favorite shoulder workouts ☠️🔥

Back/Shoulders (wk5 day 2)

Quad/Glute (wk5 day 4 full gym)

Love to look back at my weights from beginning weeks to see how much strength I’ve gained!! This program works 💪🏼👏🏽

Full Upper Body (wk5 day 5)

Esta es mi primera semana de mi segundo mes y solo puedo decir que tus rutinas son súper efectivas y fantásticas me a encantado tu programa !!!

Arely

Abs/HIIT (wk5 day 6)

Hamstring/Glute (wk6 day 1 full gym)

Back/Shoulder (wk6 day 2)

Quad/Glute (wk6 day 4 full gym)

Full Upper Body (wk6 day 5)

Abs/HIIT (wk6 day 6)

A lot of your workout videos don’t show up.

Hamstring/Glute (wk7 day 1 full gym)

Back/Shoulders (wk 7 day2)

Didn’t have everything needed in my gym

Malva Särnholm

Quad/Glute (wk7 day 4 fully gym)

Literally love every single one of this workouts and I can tell I’m getting stronger

Hamstring/Glute (wk1 day 1)

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