Name: Playbook - Hannah Bayer - Glutes & Hammies😌
Uploaded: 2023-02-16T21:20:08.178Z
Duration: 45 min
Description: Glutes & Hammies😌

Gina

Danielle Perkins

Leg swings 10 each side
Pause squats 9 normal reps 10th rep hold squat for 30 seconds
Split squats(5reps each side) 3 second negative down, & 5-10 second hold on each leg

Warm-up

Reps 1-9 3 second negative & explode up as fast as you can
Rep 10 hold for 10 seconds in a squat

Squats

If these are too hard balance wise, you can use the Smith machine instead

Landmine Reverse Lunges

Stay light on these, because you only have a 30 second rest

Curtsy lunges

SL RDLs

With these, focus on keeping your legs straighter than an RDL, so your hips won’t go back as much, you will feel it more in your hamstrings

Stiff legged DL

Superset

These were many pain for me😅
-9 reps normal
10th rep hold out for 10 seconds, come in half way & hold another 10 seconds

Hip Abductions

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

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

More workouts from Hannah Bayer