Name: Playbook - Juli Bauer Roth - Hamstrings & Glutes
Uploaded: 2024-04-27T16:18:39.391Z
Duration: 38 min
Description: Hamstrings & Glutes

I love a leg day and this one is a good one! Be sure to push your weights and rest the recommended time!

Inchworm to Spiderman Lunge

Quadruped adductor stretch (R)

Quadruped adductor stretch (L)

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

Single leg glute bridges (R)

Single leg glute bridges (L)

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor with a slow 3 second descent 
- Lift back up engaging your glutes

Dumbbell single leg deadlift (3s descent) - right side

Dumbbell single leg deadlift (3s descent) - left side

Warm-up

Smith machine hip thrust with pulse

- Stand on plates under each foot
- Hold a kettlebell between legs
- Perform a deadlift with the kettlebell
- Repeat for desired reps

Deficit Kettlebell Deadlifts

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Keeping your feet aligned with your knees 
- Lean forward to create more tension in glutes
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine (leaning forward)

Pigeon stretch (R)

Pigeon stretch (L)

- sit on floor
- bring foot into opposite thigh 
- reach arm towards foot to stretch hamstring

Seated hamstring stretch (R)

Seated hamstring stretch (L)

Figure four stretch (R)

Figure four stretch (L)

Cool down

Hamstrings & Glutes

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

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!

Hamstrings & Glutes

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