Name: Playbook - Hails . - W2/D1 Hamstrings & Glutes
Uploaded: 2024-01-02T00:30:45.629Z
Duration: 60 min
Description: W2/D1 Hamstrings & Glutes

Melanie

Calves where screaming on the incline walk !!

Love the lay out of each workout! Nice build up to a good sweat, if you do the workout right.

Great workout today! Challenging, but doable 💪🏽

Breahna

Legs feeling like straight jelly 😩♥️♥️ Hailee is KILLING ME 😂😂😂

Leah

Sandra

3x20 DB butterfly hip thrusts
3x 15 DB hamstring curls
3x 0:45 Med ball in & outs

3x15 DB Bulgarian split squats
3x 0:60 DB Ski jumps

Cardio

- Lay on the floor with your legs bent
- Rest a dumbbell on your hips
- Push through the outsides of your heels bringing your glutes up
- Lower your hips back down

Dumbbell butterfly hip thrusts

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- While holding and Med ball in front of you
- Perform jumping squats switching between narrow and wide stance each jump
- Do you best to keep moving, even if you just squat!

Med Ball in and out jumps

Tri set

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- 12 EACH leg

Dumbbell bulgarian split squat

- Start with a dumbbell in each hand
- Bend your hips and knees
- Lean to one side & place the opposite foot behind and out to the outside of the body for balance. 
- Reach one dumbbell to the foot across while pulling the other dumbbell toward your back in a row motion. 
-Core must stay engaged for balance.
-Jump to the opposite side and repeat.

Dumbbell ski jumps

Treadmill incline walk (speed walk)

Cardio

W2/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

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 🔥🔥🏋️‍♀️

Kloe

Needed one more set in my opinion but good!

Josie

W1/D4 Back & Shoulders

Roxie

Keosha

Marianne

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!!!

W2/D1 Hamstrings & Glutes

Community

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