Name: Playbook - Hannah Bayer - Glutes & Hammies
Uploaded: 2023-02-16T21:20:08.090Z
Duration: 45 min
Description: Glutes & Hammies

Make sure you’re going heavy on ALL movements! ❤️

3-5 second negative on the way down & 1 second up(work on exploding upwards!)

RDLs

Pause at the bottom for 3 seconds 
-LAST REP HOLD FOR 10 SECONDS

Pause Squats

2 second hold when your feet come in & 3 second release

Hamstring Curls

If you don’t have this machine(most don’t!❤️) 
You can hold dumbbells and do it off of a bench, or on the ground!

Calf Raises

Single Leg Hip Thrusts-10 reps each side
Both legs-10 pulses 
(Finish whole Superset for one set)

Hip Thrusts

Glutes & Hammies

Gina

Anastasia Leon

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

Priscilla

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 😅😅

Ellen

Full Legs

Glute & Hammies!

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 👌🏼

Glutes & Hammies

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