Name: Playbook - Hannah Bayer - Glutes & Hammies🥵
Uploaded: 2023-02-16T21:20:08.173Z
Duration: 45 min
Description: Glutes & Hammies🥵

Gina

Focus on exploding to the top & releasing slowly for every rep

RDLS Hex Bar or Barbell

Jump Squats

Warm-up

1-5- normal(should be HARD)
6-release for 10 seconds
7-12- take weight down & go to 12 reps

Hamstring Curls

Reps 1-9 focus on exploding out & slowly coming in
Rep 10- hold out for 20 seconds & slowly release (keep the weight the same & HEAVY)

Hip Abductions

Go HEAVY, should feel like failure everytime

Dumbbell Squats

Really push back into the hip & explode up. Keep the working leg slightly bent but not for me again like a regular RDL

Stuff Legged DL(Hamstring Bias)

Glutes & 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 😅😅

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

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🥵

Community

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