Name: Playbook - Gabriella Guevara - Hamstring + Glute Focused Leg Day
Uploaded: 2023-03-23T15:25:21.750Z
Duration: 60 min
Description: Hamstring + Glute Focused Leg Day

The ending is always a burner! I was able to do these at home with barbell

SpinDasher aka Dasha

Modified maybe two things just on what I have available at home and still a killer workout my 🍑 thanks you and so does my hubby 🤣🤣

Blanca

My legs and booty are going to be sore tomorrow and I can’t wait

Alyssa

Amazing today was my first time using de app incredible amazing the routines! Some of the equipment I don’t have it so I use what’s on my hands,, but I complete it all !! 
Thank I usually workout at home so I’m still using the app love it you’re amazing 🙌🙌🙌👍

Shirley Sheliann Cristal 

ONG such a good workout. I didn’t even go super heavy and my legs were still shaking when I finished. 10/10 workout

Karen Ruiz

Every time I get to the butt bridges my legs are SHAKING!! 🔥🔥🔥

Angela

Natalie

Very good strength training workout. This is my first on to do from you and it was just what I needed.

Krystal munoz

Deanna

Veronica

It was a good workout. I had too fight though it based on Monday's workout! I'm very sore but a good sore..🏋️‍♀️🏋️‍♀️

Gwen

Don't have an abductor machine at home so used resistance bands and used the reverse leg setting as dont have a Smith machine xx

Lucy

Great modified the Smith machine with barbell as dont have this at home & need to find an abductor exercise that I can do at home x

Claudia Garza

Had so much fun blasting music and doing this workout! Modified a few for what my home gym has but still feeling it! Thanks girl!!

Lauren Emilee Corwin

These sets are arranged to active and target both the hamstrings and glutes! Form is extremely important! Make sure to isolate and control each movement!

Take anywhere from 5 - 8 minutes to warm up your legs on a recumbent bike!

Warm-Up

Place a resistance band above the knees.  Tuck in your core, make sure your spine is neutral, and stay low.

Glute Activation

With your toes pointed out, take wide sumo squats. Squat as if your booty were reaching for a chair.

Sumo Goblet Squats

The most important part of this set is driving your front heel on the positive.  Be sure to feel the work in the glute of your forward foot. Repeat the reps for both right and left side.
12 Right + 12 Left = 1 Set

Smith Machine Split Squat

Be sure to drive the heel of the raised foot. Feel that booty working! Repeat the reps on both sides. 
12 Right + 12 Left = 1 set

Weighted Step-Ups

This set is extremely hamstring focused.  Keep the knees slightly bent (never lock), keep the spin neutral. If done correctly, you will feel the stretch in the back of your legs!

Romanian Deadlift

Use the abductor machine to complete this set.  Hold each rep for a 1 second contraction.

Abductors

Lay down on the floor with your hands by your side. SQUEEZE the booty at the top of each rep!

Hamstring + Glute Focused Leg Day

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