Name: Playbook - Juli Bauer Roth - Glutes & Hamstrings
Uploaded: 2024-04-27T16:18:39.409Z
Duration: 45 min
Description: Glutes & Hamstrings

Suzy Barr

Just letting you know - an exercise is missing from
Superset once in the workout (curtsy lunges) and donkey kicks are listed for 10min instead of 10 reps 😆😜

Nicole

Glutes & Hamstrings

Warmup:
3 rounds of:
- 3 Inchworms
- 6 Spiderman Lunges, alternating 
- 14 Single Leg Glute Bridges, each side 

Workout:
- 3x15 Barbell Glute Bridge

3 rounds of:
- 10 Dumbbell Curtsy Lunges, each side 
- 15 Stability Ball Hamstring Curls

3 rounds of:
- 8 Banded Three Point Toe Taps, each side
- 10 Banded Fire Hydrant, each side
- 10 Banded Donkey Kicks, each side 

Cool down:
2 rounds of:
- :30 Kneeling Hip Flexor Stretch, each side 
- :30 IT Band Foam Rolling, each side

3 rounds of:
- 3 Inchworms
- 6 Spiderman Lunges, alternating 
- 14 Single Leg Glute Bridges, each side

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you reach plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Step forward 
- Place both hands on the floor
- Rotate your torso
- Extend your arm

Spiderman lunges

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges

Warmup

- Push through your heels
- Raise your hips
- Engage your glutes as you come up

Barbell glute bridges

3 rounds of:
- 10 Dumbbell Curtsy Lunges, each side 
- 15 Stability Ball Hamstring Curls

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Stability ball hamstring curls

Superset

3 rounds of:
- 8 Banded Three Point Toe Taps, each side
- 10 Banded Fire Hydrant, each side
- 10 Banded Donkey Kicks, each side

- Keep a slight bend at the hips with your hand holding on to something for balance
- Step to out to 3 different points

3 point banded toe taps

- Position yourself on your hands and knees, a band just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Banded fire hydrants

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

Triset

2 rounds of:
- :30 Kneeling Hip Flexor Stretch, each side 
- :30 IT Band Foam Rolling, each side

Kneeling hip flexor stretch

IT band foam roll

Cool down

Glutes & Hamstrings

aida nafal

Booty Pump Day

Mirjana

This was so good. Taking breaks here and there from CrossFit style workouts and had literally not done calf raises in about 15 years. My calves are SL very sore today!! As are my glutes and legs! I liked this one so much!!! Goal is to incorporate at least 2 of your works outs per week!! Keep the good workouts coming!  THANK YOU!!

Joni

Gym Lower Body

Jennifer

Rebecca

MZHUNT

Quads, Glutes & Calves

Karen

Bodyweight Lower Body & Core

Angeline

“Struggled to get my ass moving today, but here we are” 
Your Instagram post this morning made me get out of bed, go to the gym, and complete this workout. Thank you for the awesome workout and the motivation!

Sallie

Dumbbell Lower Body

Glutes, hamstrings, calves

Legs are going to be sore. Great workout!

Joanna

17-Minute Lower Body

Legs

My first workout from the app that wasn’t from a program and I loved it! 🔥

Reneau

Lauren

Brittney

Glutes Babyyyyy

I was short on time and didn’t make it to the 3rd circuit but I’m wondering if I could’ve completed it 😂 my legs were on fire from the rest of it! Great workout!!!

Gym Quads & Calves

Glute Day

Sara

Holy shit Juli… that was amazing! Thank you for a tough but great workout for my lunch break!! ♥️♥️

Alice

28-Minute DB Lower Body

SO EXCITED about new feature in app to track weights!!! This will be game changer for making progress!!! 💪🏼🦵🏼🎉

Loved this one! The hip thrust and hamstring curl combo was 🔥

Amelia

Legs & Glutes

Bodyweight Lower Body

🍑 Glutes 🍑 (Gym)

20-Minute Glutes

Sarah

30-Minute Quads

Pretty good leg day! Definitely harder than it looks

Lindsay

Killer Lower Body

Glutes

Stronger Than Yesterday Lower Body

Hey!
 
Have you noticed an issue with the app? The icons show up as ?s and I was having trouble seeing some prior logs for weights. I contacted the app but they weren’t helpful

Dumbbell Glutes

Hamstrings & Glutes

Cable & DB Lower Body

Good one! I'm away from home, so I had to improvise, but it was a burner!

Cait

Walking will be hard tomorrow! 🔥🍑🦵

Quads

My legs are on 🔥 
I was sweating at first then into the 2nd round there wasn’t much of that. It was a good workout and it definitely is a keeper!

Glutes & Hamstrings

Community

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