Name: Playbook - ATO FITNESS by Kayla Rossi - 6.30| GLUTES & HAMS
Uploaded: 2024-02-04T18:51:51.542Z
Duration: 71 min
Description: 6.30| GLUTES & HAMS

Derrik Olmstead

Burner with those curls at the end….loved it 🔥

Banded squat side steps

Banded squats

Banded squat jumps

Band Warm up

3 sets @ warm up weight -20 reps ( i use 135) 
3 sets @ medium/heavy weight ( 225lbs) 
4 sets @ HEAVIEST ( 315lbs) 
* You should be using 90% of your 1RM

barbell glute thrust

- 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

HEAVY Barbell RDL

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

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

6.30| GLUTES & HAMS

SHOULDERS 🤘🏻

Just finished this right after quads!! Badass shit. Really hard. Really Intense. I felt like I was gonna give up but I kept going because I enjoy how this program pushes me!!

Leg FINISHER circuit 😮‍💨😮‍💨

Lisa

Awesome workout definitely feel it once finished!!

Ryan

Anne

30 min SHOULDER BURNER 😤

Wolves Forever!!! I love all of these workouts. This is my favorite quad workout.

QUADS 😮‍💨

Holy shit!! MY QUADS ARE ON FUCKING FIRE!!! CRAZY INTENSE!!!

This was hard but the pump was well worth it

Kayla Rossi; Making my legs shake since no ones son is doing it 🥲🔥

Mileysha

8.15 | QUADS

Sorina

7.10| Abs and cardio

7.6 | QUADS 🍗

Awesome!!! I almost fell down on the banded jump squats!! All of these workouts make me feel alive everyday!!!

Joanna

7.5| GLUTES & HAMS

7.2| cardio & abs 🔥

My husband I loved this full body workout today!!

Kathy

6.27| FULL BODY BURNER

Lindsay

Badass!! Light weights and a shit ton of reps is the way to go. I live for this!! Thank you!!

Melissa

6.24 | Shoulders & Tris

Mayra

6.23 | High volume QUADS

Raph

6.19| Back & Bis

6.18| high volume legs

6.16 | HIIT & abs

6.20 | GLUTES 🍑

Needed this spicy quad pump today! 🌶🔥🥵

Kayla

6.15| QUADS

My only complaint/ question is that it says goblet squats in the program but the video shows sumo squats. Is that accurate? Also are we supposed to do 10 landmine squats into 10 landmine pulses then break?  Thank you!

6.30| GLUTES & HAMS

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