Name: Playbook - ATO FITNESS by Kayla Rossi - 5.8| GLUTES AND HAMS
Uploaded: 2023-12-07T16:30:33.568Z
Duration: 45 min
Description: 5.8| GLUTES AND HAMS

París

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

Derrik Olmstead

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🤣💀

Francine LaDuca

If gym doesn’t have this machine, do single leg lying hamstring curls

Single leg hamstring curl

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

Lying hamstring leg curls

Hamstring curl superset

Can do on machine or with barbell. 
Band around knees, pushing out. 
Keep constant tension on glutes with hard squeeze at top

Banded glute thrust

** If gym doesn’t have belt squat, substitute dumbbell goblet squat. 
- wide stance, toes out. 
- focus on keeping hips tucked under the entire time contracting glutes 

10 full reps, 10 pulses

Sumo Belt squats

You can do these with sliders or with heels on bosu ball

Hamstring slide outs

Superset

T-bar RDL

Wide stance, toes out
- hinge at hips, sticking but back and keeping legs straight 
- use glutes and hamstrings to return to start

reverse hack squat good mornings- wide stance

5.8| 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.

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

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

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

5.8| GLUTES AND HAMS

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