Name: Playbook - ATO FITNESS by Kayla Rossi - 4.10| GLUTES
Uploaded: 2023-12-07T16:30:33.684Z
Duration: 45 min
Description: 4.10| GLUTES

Iraida

This entire workout is done on smith machine

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Put lighter resistance band around ankles walk 10 steps forward, 10 steps back, 10 squats

Put band around ankle walk forward and out to the side to create resistance. Then walk backwards doing the same motion

Banded forward walks

Banded side steps

Banded squats

BAND WARMUP

Toes out and side 
- sit back in glutes and hamstrings keeping legs slightly bent.

Smith machine Sumo RDLS

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Smith machine Sumo squats

Smith machine glute thrust

Smith machine reverse hyper press

Put front foot on incline bench. 
Lunge down, keeping weight on heel abs push up through front glute and hamstring

Smith machine split squats- front foot elevated

4.10| GLUTES

Derrik Olmstead

Mayra

5.31| High volume glutes

5/27| QUADS

Awesome haven’t been pushed like that in a long time!

Kelly

I was trembling after the first workout! I loved it

Yolanda

5.21| GLUTES AND HAMS

INSANE!!! I’m drenched in sweat!!! Adding to my favorites.

París

5.17| QUADS

5.16| GLUTES

5.12| GLUTES

Sweet baby Jesus!!! This was a killer! My legs, my 🍑 and I thank you…..but I still cursed you out the whole time 🤣💀

Francine LaDuca

5.10| QUADS & GLUTES

Awesome!!! I like all of the different exercises for each muscle.

Not sure if I went numb or just got an adrenaline shot around the third round….either way it was amazing…..I think I spent round 4 cursing you out🤣💀

5.8| GLUTES AND HAMS

Crazy intense workout right after cardio and abs!!! Fight through the pain!!!

Maddie

5.5| QUADS

5.3| GLUTES AND HAMS

5.2| QUADS

4.28| GLUTES

Raph

4.25 | QUADS

4.23| GLUTES AND HAMS

Kayla

4.20| GLUTES 🔥

Hell yeah!! This workout is intense and I’m adding it to my favorites!!

I need something quick but effective this morning & WOWOWOW. This was IT. 🔥🔥

4.19| 30 min QUAD KILLER

4.14| COMPOUND 5- LEG DAY

Thank God for the bar in the staff bathroom…after this my ass ain’t gettin up…MY HAMS AND MY PEACH ARE ON 🔥

4.12| HAMSTRINGS w/ glute finisher

Insane!! Honestly I failed at 100 alternating lunges, 90 leg extensions, 82 leg presses, 46 sissy squats and 10 landline squats. Achieving more progress each time is the goal!!

4.8| 500 rep QUADS 😈

Sarah

Amazing as always!! Love a good glute workout! 😅🙌🏽

4.6| GLUTES

Awesome workout!! The burn was insane!! This is one of my favorite quad workouts!!

Legs failed 3/4 of the way through so I couldn’t even finish 🥴🔥

Lauren

4.4| QUADS

Yuppp, this one was a really good one 😭🤯🍑

Love starting Monday off with legs. 🔥🔥🔥 Fire workout!!!

4.2|Glutes and hamstrings

Awesome workout!! The lunges were the hardest part of the workout!!

3.28| QUADS

HAMSTRINGS| 3.24

Loved all them, different form n combinations makes a difference

I think I threw up at the end idk I blacked out 🤣💪🏽🔥

3/9: QUADS 🍗

Omg! As much as I LOVED THIS….cryin in front of trainers was embarrassing. When they asked if I was ok…I blamed you 🤣🤣💀💀💀

3/10: Booty pump 🍑

Think this was my favorite one yet.  Although I say that after every leg/glute one. 😍🔥

Denise

3/7: GLUTES  🍑

Great way to start a Monday! 🥵🔥💪🏽

3/15: GLUTES 😎

Horrible. Literally hated every second. I thought I was going to cry from the beginning of the leg extensions

Alyssa

KILLER QUADS

GLUTES/ HAMS

The burn and pump was awesome!! My favorite part was the leg press with isolated pause!! The burn was incredible.

Cesar

QUADS

Awesome glutes workout!!! The burn is awesome!!!

My entire lower body is shot lol. Your ears had to be burning from me cursin you out lol! But my workouts with you make my day. While I may feel weak when I do things, the end accomplishment is worth it all! Much love

4.10| GLUTES

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