Name: Playbook - Hannah Bayer - Hamstrings & Glutes
Uploaded: 2023-02-16T21:20:07.947Z
Duration: 45 min
Description: Hamstrings & Glutes

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

Gina

Priscilla

-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🔺

-start with feet hip width apart
-Drive the hips back keeping your head, and entire back all in line￼￼￼
-come up out of the squat with knees slightly bent￼￼￼

Heavy Squats🔺

-Press hips into the machine, while bringing your heels to the back of your leg
-Be aware if your butt pops up your glutes are trying to take over the exercise, instead of the hamstring being focused on

Lying leg curls🔺

Hamstrings & Glutes

Anastasia Leon

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

Glutes & Hammies

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

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 👌🏼

Hamstrings & Glutes

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