Name: Playbook - Hannah Bayer - Glutes & Hamstrings
Uploaded: 2023-02-16T21:20:07.953Z
Duration: 80 min
Description: Glutes & Hamstrings

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

Anastasia Leon

This glute/hamstring workout will have you walking out the gym funny 😅

-Place Glute band above the knees￼
-bend slightly at the hips
-Bring one leg up to a 45° angle￼￼
-release, and start again￼

Banded Abductions 🔺

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats🔺

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts🔺

-Lay down on the ground with your back in full contact with the floor
-Bring the Bosu ball under your legs, starting from the knee down.
-Raise the hips & lower back while keeping your arms on the floor to help stabilize you. 
-Bring the heels towards you like you’re trying to get them to touch your glutes
-Keep your legs, glutes, & mid/lower back off the ground until set is completed

Hamstring curls(with bosu ball)🔺

Glutes & Hamstrings

Gina

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

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

Glutes & Hamstrings

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