Name: Playbook - Brooke Bohning - Glutes & Hamstrings
Uploaded: 2024-05-02T03:33:53.442Z
Duration: 45 min
Description: Glutes & Hamstrings

Caution ⚠️ you will definitely be sore after this!!

Reminder you can always use preloaded barbells or dumbbells as alternatives for any exercise.

Like this workout?? Message me and tell me what else you’d like to see on the app! 

xo,
BB

- 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
** increase your weight with each set!! **

Romanian deadlifts

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

Hamstring curls

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Start feet hip width apart
Lower into a curtsy lunge, bringing the back leg behind your front into a curtsy
Come back up to center
Send that same leg straight back into a reverse lunge

Repeat on the other side

Curtsy + Reverse Lunge

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

Emily

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 😍😍😍😍

Step by step. Day by day. Getting stronger 💪🏼

Quick Push Day

Birthday Back & Biceps!

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

Loved it! Still need to try 2 of them exercises xx

Chest, Shoulders, Triceps

kirsten

Grow your Glutes

We Makin gains on this holiday Monday 🏋🏼‍♀️💪🏼

Legs & Back

Repeating this one because I love it so much 💪🏼

Can’t wait to see my upper body improvement 🙌🏼

Glutes & Hamstrings

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