Name: Playbook - Hannah Bayer - Glute & Hammies!
Uploaded: 2023-02-16T21:20:08.078Z
Duration: 45 min
Description: Glute & Hammies!

Ellen

Gina

Go strong on these exercises and make sure to read the descriptions! ❤️

Go heavy on the first 10, rest, take 10 deep breaths then do 10 hip thrust pulses(smaller range of motion)

Hip Thrusts

If you don’t have a barbell you can use DB!
Take these slower otw down, you should feel a stretch in the hamstrings when you come down! 
**increase weight last two sets! If you are able to increase every set, but if not last two are a MUST!**

RDLs

10 reps for each leg! Really lean your upper back forward to get more glute activation!

Split Squats

Do regular squats with a barbell if you don’t have this machine! 
*increase weight by at least 10lbs each set*

Squats/Squat Pro machine

You can use a seated hamstring curl if you don’t have a laying one! 
-4 second negative/release otw down!-

Hamstring Curls

Glute & Hammies!

Anastasia Leon

Has me so sore and sweating, also did progressive over load! Great day #1

Priscilla

Glutes & Hammies

Yes yes and yes! Go heavy on weights and you will feel it!!

Literally already soar in my legs 😂 bout to drink my BCAA’s to sleep!

Hamstrings & Glutes

It definitely let me walking funny , so I would say it was a success lol

Glutes & Hamstrings

I’m ☠️ great work out H! Love ya girl

Almost didn’t finish, the burn on the glutes was REAL!!

Did this after my core lift (squat) and my legs feel like the hulk 🤑

Emelia

Definitely feel the burn haha, love the variety!

Maria Legan

Loved it!! I’m always so awkward when going to the gym so having this workout really enhanced my workout!

Caty

Legs

Hanna

Superset killed me! Definitely underestimated.

Hailla

I underestimated the few workouts. With high weights it kicked my ass

BOOTY & HAMMIES

This workout was just the a** kicking I needed to get out of my slump! 🍑🥵🔥

After a long weekend this kicked my buns. Love the super sets

So great!! Definitely feel it all over my legs 😅😅

Full Legs

Leg day

Sweating; shaking and hungry now. Amazing!

Body was so tired from lack of sleep I didn’t get to finish it all but I got a good sweat in ♥️

Full Legs!

Ashlee Gobbi

Leg Dayyy

Angelica

👏👏🙌🥵 I’m dead. But thank you!!

Killer workout! Took me closer to an hour rather than 45 min, but I might have rested longer than I was supposed to😅

Kayle

Glutes & Hammies🥵

Danielle Perkins

Glutes & Hammies😌

First time trying one of your workouts and it was 🔥 can’t wait to do more in the future!

Courtney

As per usual, I would like to die now. Lmao it’s cool tho bc I never liked being able to walk anyways.

Anastasia Quenga

Glutes and hammies

Glute Day(Deload week)

😮‍💨💪🏼🦵 challenging AF 👌🏼

Glute & Hammies!

Community

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