Name: Playbook - Juli Bauer Roth - Glutes & Hamstrings
Uploaded: 2024-04-27T16:18:40.058Z
Duration: 39 min
Description: Glutes & Hamstrings

This workout only has 4 movements, but that means the weight should be HEAVY! Push it and challenge yourself!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings R

Forward leg swings L

Hip cradles

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell romanian deadlift

Cardio Warm-up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine, back flat, sit hips back to stand 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell sumo deadlift

- Support upper back on a bench and the barbell across your hips
- Press hips up until both knees are bent to 90 degrees then do 2 pulses and a finish with a 2 second pause at top 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrust with 2 pulses and 2 sec pause at top

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback R

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions R

Cable glute kickback L

Cable abductions L

Cable Circuit

Cat cow

Downward Dog with Foot Pedal

Pigeon stretch R

Pigeon stretch L

Quadruped adductor stretch R

Quadruped adductor stretch L

Cardio cool down

Glutes & Hamstrings

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Glutes & Hamstrings

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