Name: Playbook - ATO FITNESS by Kayla Rossi - 5.21| GLUTES AND HAMS
Uploaded: 2023-12-07T16:30:33.519Z
Duration: 75 min
Description: 5.21| GLUTES AND HAMS

Derrik Olmstead

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

Kelly

I was trembling after the first workout! I loved it

Yolanda

Madison

Sarah

Michelle

Single leg abductors

Squat abductors

Abductor circuit

Cable pull through squats

Cable good mornings

Superset 1

** can use shrug machine or barbell 
- attached resistance band to a base and out around hips 
- as you come up push your hips against the band and squeeze

Banded RDLS

Go as heavy as you can and come to a complete stop on bottom of rep

HEAVY DEAD STOP hamstring curls

Drop the weight 50 % and rep out 20 more reps

Lying hamstring curls

Lying hamstring curls superset

Glute push downs

- keep back rounded and only come 3/4 way up to keep tension on hamstrings and glutes

Single leg hyper extensions

Only come 3/4 way up and keep back rounded to keep tension on hamstrings and glutes 
- toes turned out

Hyper extensions-  toes out

Barbell glute thrusts

TRI-set

5.21| GLUTES AND HAMS

Mayra

5.31| High volume glutes

Iraida

5/27| QUADS

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🤣💀

5.21| GLUTES AND HAMS

Community

More workouts from ATO FITNESS by Kayla Rossi