Name: Playbook - Brittany Hoskins - Hamstring/Glute (wk3 day 1 full gym)
Uploaded: 2024-03-28T16:01:55.586Z
Duration: 60 min
Description: Hamstring/Glute (wk3 day 1 full gym)

Legs dead in the best way!! 😵😵💥💥

Michaela

🔥🔥🔥
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.

MELISSA ESPINOSA

Erika

- 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

***8 WEIGHTED, 8 BODYWEIGHT each set***
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

- 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

- Place your upper back on a bench, and a dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

Dumbbell Sumo Squat -> DB Hip Thrust

****do 10 heavy then drop weight in half and do 10 more***
- 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 drop weight do 10 more)

Hamstring/Glute (wk3 day 1 full gym)

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

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

Danielle

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 !!!

Hamstring/Glute (wk3 day 1 full gym)

Community

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