Name: Playbook - Brynley Joyner - Hamstrings & Glutes / 60 min
Uploaded: 2024-03-01T12:58:25.109Z
Duration: 60 min
Description: Hamstrings & Glutes / 60 min

Gisele Rigo

It was just not enough rest for me but it was a really good burn

Scarlett

BRYN this program is getting me so healthy and confident 🤟🏻🤍🥰💕🥺 thank you

Emma

Natalia

This workout uses the smith machine, leg press & kettlebells! It’s lower body with focus on hamstrings & Glutes!

Inclined Treadmill Walk

- Stand in a wide toed out stance 
- Lower into a squat, leaning back slightly into the smith machine bar to put the weight into your glutes! Go low for these.
- Stand up to full extension

-go moderate weight because these are high reps!

Smith machine sumo squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- squeeze your glute of the supporting foot on the way back up!

Do 10 per leg for each set

Smith machine reverse lunges

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell sumo deadlift

- 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

- place the dumbbell over your hips
-Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrusts

Kb glutes & hamstrings circuit

Set the pace slightly slower than average and step up two stairs at a time

Stair Master Double Step

Hamstrings & Glutes / 60 min

Lower body

Much needed flute pump today 💥🔥🍑

Alexandra

Kate

I didn't have a box and couldn't find an easy substitute in the workout

Kayla

Booty day🍑🍑🍑

Lower body - home

that last RDL&BSS combo was the end of me ! So good 🔥

Angi

Vanessa

Marie

Dumbbell & Bench Legs

Terri

Savannah Hartman

Cable legs & booty

Couldn’t finish it all but I tried my best considering I’m just starting to get into the working out rhythm. I’m dead 🍑🔥

Hamstrings & Glutes / 60 min

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