Name: Playbook - ATO FITNESS by Kayla Rossi - 4.23| GLUTES AND HAMS
Uploaded: 2023-12-07T16:30:33.625Z
Duration: 75 min
Description: 4.23| GLUTES AND HAMS

París

- 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

Heavy glute thrust

Body weight single leg glute thrusts

Put band around knees. Sit on floor with knees bent. Push out against the band

Banded seated abductors

GLUTE THRUST TRI- SET

Barbell or shrug machine RDLS

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

Decline Dumbbell hamstring curls

Hamstring superset

Reverse hack squat single leg good mornings

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

4.23| GLUTES AND HAMS

Derrik Olmstead

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.

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🤣💀

4.23| GLUTES AND HAMS

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