Name: Playbook - Chelsea Hofer - Lower Body + Outer Glute Focus (EMOM)
Uploaded: 2026-06-23T02:25:41.166Z
Duration: 35 min
Description: Lower Body + Outer Glute Focus (EMOM)

Warm up included! Working in an EMOM setting (a new favorite of mine) for 40 seconds of work, 20 seconds of rest. Working for time allows you to focus on your form as you slow down the movements. 

Beginner weight: 10-30lbs total 
Intermediate: 30-75lbs total 

I used 20lb dumbbells & 26lb kettlebell. 

*For the RDLs feel free to use two dumbbells for the same action

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

Malasana to Forward Fold mobility

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Warm Up

- rack your dumbbells up on to shoulders (modify by holding at your sides)

-start in a squat
-press through the heels to rise and then step back into a reverse lunge
-back leg is bent at 90 degrees
-push through front heel to rise and squat again
-step the other leg back into a reverse lunge
-step back up and repeat

40 seconds on, rest for 20 seconds

Squat to Alt. Reverse Lunge

- Place your feet hip-width apart, and hold the dumbbell in front of you with straight arms
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee
-And lower yourself on the other side
-Go back and forth

Alt Lateral Lunges

-start with feet hip distance apart
-feet pointed forward
-hold the weights in front of your legs
-slowly push the hips back, and keep the legs pretty straight (very slight bend)
-allow the weights to slowly come down your legs until you feel a stretch in your hamstrings
-then use the hamstrings to pull the hips forward and weights up
-now; perform a deadlift in the same way but BEND THE KNEES much more as you push the hips back. This will hit the legs differently

Stiff Leg RDL to Deadlift

Perform 8 reps on one leg then immediately 8 on the other. Rest 30 seconds and start the next set.
-Keep one leg elevated while the other works
-Push through the working heel
-Squeeze the butt the whole time
-Make sure to go slow - 2 seconds up 2 seconds down

Single Leg Hip Thrusts

- Either use a bench, box, chair
- Push through your heels to come up
- Hold at the top and engage your glutes
- Bring the knees in and out
- Hold the weight with both hands
- Lower your pelvis back down and repeat

Glute Bridge w/Abductors (bench)

Lower Body + Outer Glute Focus (EMOM)

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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?

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