Name: Playbook - Hails . - W4/D1 Hamstrings & Glutes
Uploaded: 2024-01-02T00:30:45.662Z
Duration: 60 min
Description: W4/D1 Hamstrings & Glutes

Gabby

Jolie

Marianne

Last week, up the weight fasho! Ready to spin the block on the program and really get that get right 🤣

Melanie

Week 8!!!!!!!! The pounds are shredding!!!

Steeleiooo

Aterra

Sandra

3x 8 KAS barbell hip thrusts
3x 12 Barbell Good mornings

3x 12 DB Bulgarian split squat
3x 0:45 Burpee
3x 12 Stance RDL

Cardio

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes slightly, and press back up to starting. Do not touch the floor.
-Try and push yourself with weight since it's the last week and a Super set.

KAS Barbell hip thrusts (HEAVY)

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move
- Keep your back straight the entire time.

Barbell good morning

Super set

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- complete 15 EQACH leg

Dumbbell bulgarian split squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
-Complete 12 reps EACH leg

B-stance dumbbell RDL

Tri set

Treadmill incline power walk

Cardio

W4/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 !!

W2/D1 Hamstrings & Glutes

Roxie

Keosha

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!!!

W4/D1 Hamstrings & Glutes

Community

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