Name: Playbook - Jessica Giselle - Glutes & Hamstrings
Uploaded: 2023-05-30T19:31:47.252Z
Duration: 45 min
Description: Glutes & Hamstrings

Morgan

Sabrina

Nicoleta

Great ! Just started working out after a long break it was just perfect

CLARA

Definitely made me put the work in 🥵😮‍💨 but damn I feel GREAT!!!

Christina

Hey Jessica just finished my first workout on ur app and loved it! Is there a meal plan that goes with these workouts?

Ariga Mirzakhanian

Today’s workout is focused on your glues and hamstrings. Leg day! We will incorporate abs on a daily basis.

Do three sets of every workouts for 10-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Do three sets of every workouts for 15-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Weight dumbbell squat pulses

Put a band above your knees. Place your upper back on the couch and have your feet in 90 degree position when your hip is up! Keep your legs out and toes pointing out. Along with your knees away from each other. Do not let the knees goes in throughout the exercise.

Do three sets of every workouts for 15-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Banded Hip Thrust weighted w/ Dumbbells w

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Do three sets of 10 reps on each leg with a 45 second break. If you have more time and can do a 4th set that is great!

Dumbbell bulgarian split squat

This workout strengthens your legs and lower back

- Start with the weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian deadlifts

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Do three sets of every workouts for 15-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Dumbbell curtsy lunge

Do three sets of every workouts for 10 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Ab Banded vups w/ weighted plate + abduction

This exercise strengthens your abs, obliques, and lower back, and helps to trim down your waist.

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Do three sets of every workouts for 15-20 reps with a 45 second break. If you have more money time and can do a 4th set that is great!

Ab Side plank hip dips

Glutes & Hamstrings

I was looking for a full body workout and this came up! It was great!

alisha

Awesome total body workout that is easily able to be done in under 1 hour at home.  

I didn’t feel up to working out at the gym today, but NO EXCUSES, so instead I still got my workout in the comfort of my home using Jessica’s app.  

I find Jessica’s workouts to be perfect for busy moms like me because she has designed these workouts to be flexible for busy lifestyles!

Erin

Full body workout

Loved the workouts and love having a structured workout!

Nycolle

Shoulders, chest, triceps & abs

Light leg day

Banded Workout

Russell

I loved it because this workout is back-friendly. I have this arched lower back which usuly gives me alot of pain during abs workout and I need to stop in the middle. But i made it to the end of the workout. Thank you

Samira

Lower belly workout!

Leg day!!

Great home workout in under an hour.  I’m trying to get back on track with my fitness after a miscarriage, and I like that this workout wasn’t too complicated for me to follow, yet it was challenging enough to where I can feel it!

Glutes & Hamstrings

Community

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