Name: Playbook - Brooke Bohning - Glutes & Hamstrings
Uploaded: 2024-05-02T03:33:53.418Z
Duration: 45 min
Description: Glutes & Hamstrings

Opted step ups for stair stepper to end this leg crusher 🥲🫠

Emily

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, touch the weight to the ground and rise back up

Sumo deadlifts (from extension)

- 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

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

KB step ups

Glutes & Hamstrings

Sophie

FULL BODY 💦 IG workout

Killer! Only just getting back into the gym so loved having this plan to go by! Arms are so sore 🥵

Wildberry

shoulders & triceps

glute focused lower body 🍑

glutes & hamstrings

FULL upper body burn 💥

3 exercise glute workout

Viola

quads & calves

I didn’t have some of the equipment so I couldn’t complete but excited for when I do!

back & shoulders

Quads & Glutes

Back & Shoulders

elizabeth

Shoulders, Triceps & Biceps

Kaylee

Quads & Calves

micah

Shoulders & Arms

Shoulders

Here for the gains. Muscle mommy summer? ☀️💪🏼😎

Letang Wapula

Back & Biceps

Back

emily

This is the first time I’ve actually felt a workout in my back. The explanations are super helpful.

Ashley

Jordine

Chest, Shoulders & Triceps

Clearly I need to work shoulders more often, time to build the boulders 🪨

Maria

Didn’t want to show up. But we got it done 💪🏼

Full Leg Day

Wow I loved it. It’s first time I’ve followed a workout and you made me fall back in love with the gym 😍😍😍😍

Glutes & Hamstrings

Community

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