Name: Playbook - Kailey Hackett - Glutes + Hammy’s + quads + Abs
Uploaded: 2023-05-03T21:50:49.533Z
Duration: 35 min
Description: Glutes + Hammy’s + quads + Abs

This is a lower body workout is going to leave your booty and legs shaking🔥

Already so sore 🙃🙌🏼

As you go through each exercise focus on a 3-2-1 tempo (down for 3, hold for 2 and up for 1) 

You have 6 superset combos and finishing with core at the end of your workout! 

It is a shorter one, but this is to see where you are at with your strength. Start your first set @ 50-60% and for your last set should be 80-90% of your max effort.

-feet wider than shoulder width a part 
-barbell racked on shoulders 
-lowering butt towards floor keeping chest nice and proud 
-hold for 2 at the bottom and come right back up 

First set: 50-75%, 8-12 reps 
Second set: 50-75% 6-10 reps 
Third set: 80-90% 2-5 reps

Barbell sumo front squat

-place heels wider than shoulder width a part 
-toes slightly point outwards 
-heels elevated on 2 separate plates 
-barbell rack on shoulder 
-down for 3- hold for 2- up in 1 repeat 
-watch for a but wink at the bottom of this exercise, engage those glutes and pull those booty cheeks a part as you are holding at the bottom.
-drive right back up 

First set: 50-75%, 8-12 reps 
Second set: 50-75% 6-10 reps 
Third set: 80-90% 2-5 reps or failure

Barbell heels elevated sumo squat

-bring feet on top of box or bench into flute bridge 
-start with a single leg doing 10 on one side and switching 10 on the other 
-then out both feet down on bench and do 10

Banded feet elevated flute bridge

- Start with bar in your hands as opposed to the floor
-feet elevated on a higher surface 
- 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

Romanian deadlifts deficit

Start 45 seconds of reverse lunge going straight into a plyo lunge for 20 seconds or until failure

Reverse lunge straight into plyo lunges

Speed squats straight into jump squats

Weighted bicycles

Weighted full body crunch

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
-bring your body down slowly

Reverse crunches

Glutes + Hammy’s + quads + Abs

DB ONLY AHW

HIIT AHBW

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Full Body 🏠 HIIT

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HR HIIT BODY WEIGHT

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Full Body Unilateral Resistance

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Glutes + Hammy’s + quads + Abs

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