Name: Playbook - Hails . - W3/D1 Hamstrings & Glutes
Uploaded: 2024-01-02T00:30:45.645Z
Duration: 60 min
Description: W3/D1 Hamstrings & Glutes

Gabby

Marissa

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

Sarah

Not as bad as it looked! We working over here 🦾

Melanie

this one had me fighting for my life but i love the burn!!! 5/5🔥

Shadaé

Ngl, this one was tough but it pushed me in the best way! 10/10

Jaye

Hailee 😩😩😩 I couldn’t with this one girl , BUT I pulled thru 🙏🏽♥️♥️♥️

Leah

The last set before the treadmill killed my legs! Week 3 let’s go 💪🏽

Sandra

3x 15 Barbell Hip Thrusts

3x 15 Sumo leg press
3x 15 Narrow leg press

3x 12 Cable reverse lunge
3x 0:45 Cable walk outs

Cardio

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting. 
-With the band right above your knee- Press your knees outward with a band

Barbell hip thrusts + abduction

- Place feet slightly higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Place your heels in the middle and a narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

Super Set

- Start with the cable in one hand. 
- Step the opposite foot back into a reverse lunge while pressing the steady foots heel into the ground to target glutes. 
- Stay slow and controlled.

Cable reverse lunge

- Begin in a squat position
- Take 8 steps backward, pressing your foot into  ground and contracting your glutes.
- Take 8 starts back in toward the machine 
-Repeat for designated time

Cable walk outs

Try your best to jog the entire "jogging" time. You may walk and return to jogging if you can't.

Treadmill Jog

Cardio

W3/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!

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

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.

W2/D1 Hamstrings & Glutes

Roxie

Keosha

Marianne

W2/D2 Biceps & Triceps

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

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

I’m seeing a difference!! A big difference 🥰

Arms is always tough for me but this was good! Challenging for sure!

Challenging and rewarding! Quick burnout!

W3/D1 Hamstrings & Glutes

Community

More workouts from Hails .