Name: Playbook - Chelsea Hofer - Glutes w/a Side of Hamstrings 🍟
Uploaded: 2026-06-23T02:25:41.334Z
Duration: 20 min
Description: Glutes w/a Side of Hamstrings 🍟

For some reason I felt this more in my lower back then glutes - could only get through 3 rounds so I don’t kill my back. Not sure if maybe my weight was too heavy or your suppose to feel it - lot in your back too?

Cady

We've got 6 exercises and all you need is 1 heavy dumbbell. I’m using 25lbs. 

I wrote out exactly what I did for you but you can definitely modify with:

• 3-4 sets for each
• 8-12 reps each exercise

- Begin with heavy dumbbell in hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

• WIDE FOOT STANCE FEET OUTSIDE OF HIP WIDTH TOES ANGLED SLIGHTLY OUTWARDS

• HINGE FIRST. THEN BEND THE KNEES

Straddle Squat

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Good Morning

- First, position your barbell over your shoulders and grasp it firmly — while standing with feet shoulder-width apart.
- Next, complete the good morning. Hinge at your hips and lower your chest until it is parallel to the floor.
- Then, sit back — lowering your hips and bending your knees — into a squat position.
- Return slowly to the good morning position by straightening your legs.
- Return slowly to your starting position

Kang Squat

- 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

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

Goblet Squat

Circuit

Glutes w/a Side of Hamstrings 🍟

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Glutes w/a Side of Hamstrings 🍟

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