Glutes & Hamstrings

Let me see booty work, booty work, boo boo boo boo booooooty work. Let’s stretch and contract those hamstrings of yours, squeeze those perky glutes, and feeeeel the burn! Hope you like this one! Equipment needed: ✅ landmine ✅ cable machine ✅ bands ✅ barbell & plates ✅ bench ✅ stability ball Warm-up: 3 rounds of: 20 jumping jacks 10 alt side lunge with reach 10 single leg deadlifts reaches 10 single leg glute bridges, each side Workout: 3x20 landmine single leg deadlifts (10 per side) 3x24 kneeling cable glute kickback (12 per side) 4 rounds of: 8 3-point banded toe taps, each side 12 barbell hip thrust with 2 pulses 3 rounds of: 15 foot elevated dumbbell glute bridge, each side 15 stability ball hamstring curls 12 banded donkey kicks, each side 10 banded clamshells, each side Cool down: 2 rounds of: 1m IT band foam roll, each side 10 quad to hamstring stretch :30s quadruped adductor stretch, each side :30s figure four stretch, each side