Name: Playbook - Chelsea Hofer - Lower Body (Glutes + Hammies + Abductors)
Uploaded: 2026-06-23T02:25:40.998Z
Duration: 45 min
Description: Lower Body (Glutes + Hammies + Abductors)

My glutes were PUMPED after this work!  We work hard for sure but it lightens as we go! We do the prime movers in the first batch of movements and find our way to the more intrinsic and floor stabilizers in the second half. 

Let’s go! 


Needed:
Sneakers
Barbell
Dumbbells
Stability ball
Glute bands
Box

A superset is performing a set of two different exercises back-to-back with little rest in between. These can help boost the aerobic intensity of your weight-lifting and reduce the time you need for each workout.

- Set the bar in the rack at the appropriate height
- Position yourself under the bar, racking it across the back of the shoulders and traps
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Back Squat

*Modify with a dumbbell or kettlebell in your laps*

- Sit on the ground with a bench or box behind you, position the bar above your hips, your knees bent and both feet planted firmly on the ground
- Lean back so your upper back and shoulders are on the bench 
- Drive your back towards the bench, pull your belly tight and keep your back flat, raising the glutes slightly off the floor
- Lock your torso in so that the hips move up and down, almost as if your torso is a lever
- Drive your hips upward, lifting the barbell until your knees are bent to 90°, your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips to starting position with control

Barbell Hip Thrust

Superset

A tri-set workout is a training system where three exercises are performed in a row with little to no rest in between. The exercises should target the same muscle group, but stimulate it in slightly different way

*Modify using Dumbbells in hand*

- Stand facing a box or bench with your feet together, grab hold of cable machine 
- Begin the movement by stepping up, putting one foot entirely on top of the box or bench
- Extend through the hip and knee, pushing through the heel of your foot to stand up onto the box or bench as you hold the cable attachment firmly
- Flex the working hip and knee, reversing the movement back down to tap the floor with control
- Complete desired reps then repeat on the opposite side

Step Ups

- Stand with your feet hip-width apart, holding the barbell with an overhand grip, in front of your thighs
- Slowly lower the bar down the front of your legs with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

Barbell RDL

- Loop a band just above the knees
- Sitting comfortably, pull knees outward, laterally away from the body
- Return to starting position with control
- Complete desired reps

Banded Hip Abduction

Tri-Set

A tri-set workout is a training system where three exercises are performed in a row with little to no rest in between. The exercises should target the same muscle group, but stimulate it in slightly different ways

- Attach an ankle cuff to a low cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in-line with the pulley
- Hold the machine for support, hinged forward at the hips 
- With your core engaged, and knees slightly bent, squeeze your glutes to kick your working leg backwards as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at peak contraction
- Slowly lower your working leg down to the starting position
- Complete desired reps then repeat on the opposite side

Glute Cable Kickbacks

- Begin on the floor laying on your back with your feet on top of the ball
- Position the ball so that when your legs are extended your ankles are on top of the ball
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet
- Flex the knees, rolling the ball as close to you as you can, contracting the hamstrings
- After a brief pause, extend the legs to roll the ball out to starting position

Stability Ball Hamstring Curls

- Loop a band just above your knees
- Position yourself on all fours, your wrists under your shoulders and your knees under your hips, your back should be straight and you core engaged
- Distribute your weight evenly through your hands as you lift one leg, moving your knee outward and upward (Keep your knee bent throughout the movement), externally rotating through your hip as high as you comfortably can
- Pause at peak contraction, squeezing your glutes together as you do so (Keep your pelvis steady and your spine neutral)
- Lower your knee back to starting position with control
- Complete desired reps then repeat on the opposite side

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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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