Name: Playbook - ATO FITNESS by Kayla Rossi - 5.3| GLUTES AND HAMS
Uploaded: 2023-12-07T16:30:33.584Z
Duration: 75 min
Description: 5.3| GLUTES AND HAMS

Derrik Olmstead

Banded squat side steps

Banded squats

Banded squat jumps

Band Warm up

- Hold the dumbbell between legs 
- stand on boxes for added depth 
- Push your hips back and keep your chest up as you come down 
- go slightly past parallel and push through your heels to come up

Dumbbell goblet squat

If you don’t have a hack squat do barbell good mornings

Reverse hack squat good mornings

Put band around hips and walk out until there is a good amount of resistance.
- hold kettle bell between legs
- push hips agains band and SQUEEZE at top of movement

Banded kettle bell RDLS

Superset 1:

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

Lying hamstring leg curls

Do same leg for both exercises back to back then switch legs

- 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

-perform like regular glute kickback but instead go in a side to side motion as you lift back leg

“TIK TOK” glute kickbacks

SUPERSET 1

Single leg hamstring curl

5.3| GLUTES AND HAMS

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 🤣💀

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

5.2| 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

4.10| GLUTES

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

5.3| GLUTES AND HAMS

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