Name: Playbook - Brooke Leach - W1 / GLUTES & HAMS
Uploaded: 2022-12-10T02:49:01.005Z
Duration: 75 min
Description: W1 / GLUTES & HAMS

Skyler

I am quite literally wobbling out of the gym

Gabriela

Susi

Bandee

Ashley

Jazmin

Melanie

Elizabeth Perkins

My legs were shaking by the end, I loved it!

Annie

It was great! Loved this workout, used lower weight since I’m starting back up after a few weeks off but still so good and effective! Thank you for this workout

Dulce

I died, but in like a good way???? Everyday is such a challenge but everyday I walk outta the gym feeling amazing🔥🔥🔥

Brianna

Alejandra

Loved this one, had to modify some barbell exercises for dumbbells but still 🔥

Makayla

I had an awesome workout after so longggg 
I loved it ❤️❤️❤️ 
My glutes are on burnnnn 🔥🔥🔥
Littt workout! 
I did back yesterday and it’s still sore, loving the efforts brooke puts it ❤️

Daljeet Kaur

Maddie

Give alternative machines if your gym doesn’t have what you have shown

Arwen Entract

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Feet about hip-width apart 
- Initiate the movement by stepping back with one foot about 2 feet apart, keeping your hips forward as the toe of your back foot makes contact first 
- Then allow both knees to bend and descend just short of allowing your trailing knee to touch the floor

Smith machine reverse lunge

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Adjust the machine so that the top of the pad rests at the top of your thighs 
- Start with your torso aligned with your legs 
- Bend forward at the waist, and lower your chest towards the floor 
- Squeeze your hamstrings and glutes to return to the start 
(Slight bend in your back and point toes outward)

Glute 45 Degree Hyperextension

W1 / GLUTES & HAMS

Loved this so much!! Can’t lift my arms!!

Jade

Lynne

W1 / PUSH #1

andrea shenton

W1 / PULL #1

Amber

W1 / PUSH #2

W1 / PULL #2

Megan

My legs are hello. I won’t be able to walk tomorrow

Hayley

W1 / QUADS

Noticed I needed to up my weights a lot today so progress is being made!!

W2 / PUSH #1

W2 / PULL #1

W2 / GLUTES & HAMS

W2 / PUSH #2

W2 / PULL #2

W2 / QUADS

Will wake up with noodles as arms 🥴 loved it though

Salmah

W3 / PUSH #1

W3 / PULL #1

Erin

HOLY MOLY🔥🔥🔥🔥🔥🔥🔥🔥

Holy moly 💀💀 my booty was shaking by the end

W1 / GLUTES & HAMS

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