Name: Playbook - ATO FITNESS by Kayla Rossi - 4.12| HAMSTRINGS w/ glute finisher
Uploaded: 2023-12-07T16:30:33.672Z
Duration: 61 min
Description: 4.12| HAMSTRINGS w/ glute finisher

Derrik Olmstead

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

Francine LaDuca

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

Stand on plate to get deeper stretch at bottom

Deficit RDL

RDL SUPERSET

Alternate between one rep RDL and one rep sumo deadlift.

Sumo deadlift into sumo RDL

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Reverse hack squat good mornings

REVERSE HACK SUPERSET

Hold plate on hip. Keeping leg straight lift to the side focusing on the outer glute

Standing Single leg Abductor

- out band above knees 
- lower down into a squat. 
- stay in squat position and rock back and forth to each side pushing knees out against band

Banded squat rocks

GLUTE FINISHER

4.12| HAMSTRINGS w/ glute finisher

Mayra

5.31| High volume glutes

Iraida

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 🤣💀

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🤣💀

4.12| HAMSTRINGS w/ glute finisher

Community

More workouts from ATO FITNESS by Kayla Rossi