Name: Playbook - Hails . - W1/D1 Hamstrings & Glutes
Uploaded: 2024-01-02T00:30:45.611Z
Duration: 60 min
Description: W1/D1 Hamstrings & Glutes

April

This workout helped me with form and challenged me with weights

Keisha

Such a hard workout, but so proud I made it through!

Gabby

I forgot how tough this program was 😭 first day whooped my ass! But that’s because the big weight I ended with from the gain program got me LIFTING! 
60lb for the SL glute bridges was crazy 😂

Melanie

It went great, only thing is I did it at home so couldn’t do hip thrusts or kettle bell but i loved it 🔥

Jazz

This is a very humbling workout lol 💪🏾💪🏾

Kloe

Setting the tone for the New Year! Great burn for day 1!

Erika

Just the workout I needed after falling off for about two weeks. Love your programs!!! 🙌🏾

Roxie

This was definitely a nice push today. I feel really strong and my glutes were on fire!

Tasia

Keosha

Brianne

My legs were shaking after this workout!!👏🏼👏🏼

Randi Marie

Third time go round! I miss the pump I was getting from these workouts

The 60 sec kettle weight swing had me shaking

Marisol

Was a great first work out! Feeling the burn lol. Cannot wait for the rest of the sessions!

Ashton

I think the app would benefit to have alternative exercises.

Jerica

Quinesha

Alexx

Really great workout! Definitely got a sweat. Loved it!

Jessica

I could only do 2 rounds of everything , I’m sweating like a pig ! Loved it

Sharmaine

901 cals burned!! Whew! This was a good one. And it’s just day 1 😅

Kaylah

Second go round with this program! Really upping the weight this round

I struggled to get my form right at first but it was really good.

Alanis

It was such a good burn but so manageable. Loved these exercises.

Ashae

That was hard but felt great! Definitely got a pump! 💪🔥

Esperanza

I loved it definitely felt the burn, I’m glad I decided to join to have something to get me back into routine.

Irene

Whew I almost died, but I feel strong as ever!

Alex

I just about died but I loved it . I wanted to keep going.

Kennedy

I’ve never sweated so much in my life and for the first time I experienced the leg shaking and actually felt the workout in the right places! Ma’am you’ve got the right set up of workouts and I’m here for it!

Alexis

Marianne

Workout was a good little burner. 🔥🔥First complete workout in a while. Really enjoyed how simple and to the point it was! Excited for the next! Thanks hails🤍❤️

Lotty

Makala

It was amazing! Great workout from start to finish! Super easy to follow! Love it❤️ ready for tomorrow 🤗

Michaela

Yanci

Ma’am, when I tell you I have been WAITING on you. I am dead, but cannot wait to continue. The best workout I have ever had and I HATE working out.

Alesha

Lindsey aka Nikki 

Jordyn

Victoria

When I tell you I know I’m going to be sore tomorrow. Great workout. And gave me great direction.

Def kicked my butt but was so worth it so excited to see my results !

Cianni

Brianna

Kiana

Whew! Haven’t worked out since the holidays started in November.. Day 1 humbled me! lol

Olympia

Amazing . Being able to walk into the gym knowing exactly what workouts you will be doin is a great feeling . I felt like a pro. Crazy burn but felt good 🦾

Jacenda

Omg!!! 🔥🥵🥵🥵. This was intense!!!! I can feel the summer coming in hot 😮‍💨

Whit

Will you be adding meal plans to the app?

Erin

Annastasia

3x15 DB single leg hip thrust 
3x15 DB RDL
3x0:45s KB Swings

3x 12 Lateral goblet lunge
3x15 DB sumo squat

Cardio

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip trust

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

Dumbbell RDL

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Tri  set

- Hold the kettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

- Stand in a wide toed out stance 
- Hold a Medium dumbbell between your legs in front of you
- Slowly lower into a squat, touch dumbbell to the ground
- Slowly stand up to full extension

Dumbbell sumo squat (slow tempo)

Super set

Power walk- Nice and easy of for the first day!

Treadmill incline speed walk

Cardio

W1/D1 Hamstrings & Glutes

Quick but arm still burning and got a good sweat.  Nice to do when crunch time.

😮‍💨😮‍💨🤣💪🏽🙌🏽

Krista

W1/D2 Biceps & Triceps

Nicole

Legs are definitely going to leave feeling toned

W1/D3 Quads & Glutes

Shoulders are on 🔥🔥🏋️‍♀️

Needed one more set in my opinion but good!

Josie

W1/D4 Back & Shoulders

Calves where screaming on the incline walk !!

W2/D1 Hamstrings & Glutes

W2/D2 Biceps & Triceps

girl the stair master almost took me out but i did it!!

Shadaé

Christina

W2/D3 Back & Shoulders

The cardio was the perfect way to challenge myself 😆🙏🏾

Me and my boyfriend sweat our ASSSSS off 🔥🔥

Kayla

W2/D4 Quads & Glutes

Marissa

I am absolutely loving this app. The workouts are quick, but give you such a good burn. 100% worth it!!!

W1/D1 Hamstrings & Glutes

Community

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