Name: Playbook - Brooke Leach - W3 / GLUTES & HAMS
Uploaded: 2024-01-19T00:18:41.147Z
Duration: 75 min
Description: W3 / GLUTES & HAMS

Erin

HOLY MOLY🔥🔥🔥🔥🔥🔥🔥🔥

Brianna

Holy moly 💀💀 my booty was shaking by the end

Mollee Hazelton

Omg this workout was HARD. This is like every annoyingly hard move in one workout 😂

Kristy

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- 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

- 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

- 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

W3 / GLUTES & HAMS

Bandee

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

Jade

Lynne

W1 / PUSH #1

Gabriela

andrea shenton

W1 / PULL #1

I was literally crawling at the end of the workout!! Dope workout.

anand

Skyler

I am quite literally wobbling out of the gym

W1 / GLUTES & HAMS

Ashley

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!!

W3 / GLUTES & HAMS

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