Name: Playbook - Gabriella Barrios - Glutes and hamstrings
Uploaded: 2023-04-25T18:45:08.942Z
Duration: 60 min
Description: Glutes and hamstrings

Gabriela

It is 🔥🔥🔥🔥 😮‍💨….Definitely going to feel it tomorrow

Priscilla

Only four movements with this workout today. Please make sure you are adding weight, every single set! We growin the booty today

- Support upper back on the bench and the barbell or belt across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-you can notice that I’ve only been using the machine. I love the machine over barbell only because of the lack of time that I have to set up the barbell, adding weight each sets, and it’s honestly a lot quicker for me. If you’re like me, and you’re on a time crunch, opt to go for the machine. I know the barbells is aesthetically nice to use, but for the sake of my time machine all the way baby.

Barbell or machine hip thrusts

- Holding a single kettlebell at your side perform a Bulgarian split squat 
-one foot on the floor, one on the bench
- lean forward to feel the tension in your top glute
- if you’re feeling it in your quads; you’re not leaning forward enough 
- Repeat for 12 reps
- Work both sides

Kettlebell single arm Bulgarian split squat

-stand in a sumo stance 
-grab the bar and hinge your hips back into an Rdl movement 
-when going back to starting position, hinge hips forward and squeeze the glutes

Sumo Rdl smith machine

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position
(sidenote: I just realized I have insane resting bitch face at the gym. Ha ha, I was honestly just admiring a girls gym outfit and it looks like I was mad dogging her …anyone else like this ?🤣)

Seated hamstring curl

Glutes and hamstrings

Back day❤️‍🔥

Quad focused leg day

The shoulder definition though 🔥🤌🏻💪🏻

Shoulders and chest

Quad day!

The shoulders were shouldering today 🪨🔥

love a good shoulder and tricep workout! ♥️

Danielle

Shoulders, chest & triceps

Back and biceps

😮‍💨….. hella booty pump today 🙌🏻💯🔥🍑

Glutes and hammies

😮‍💨💪🏻 that shoulder pump though 🔥🔥🔥

parastoo

Adrian

Wow!! My arms are on fire! I really love that I can watch Gaby as she does the workouts so I can keep my form on point.

Amber

Back and Biceps

Quads

Glutes and Hamstring

Love that I can be in and out and get a great pump!

Back Day

Shoulders

Glute and hamstrings

Back&Biceps

HIIT workout

Muscle mommy in the making over here 🔥💪🏻💯 chest and shoulders on FIRE!!!

Shoulders&Chest

The post workout booty pump though 🔥🔥🔥🔥💯

Don’t be alarmed if y’all catch me double cheeked up on a Sunday afternoon cause of this workout right here 😮‍💨🔥

Booty cheeks and hammies are on 🔥🔥🔥

Glutes and hamstrings

Community

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