Name: Playbook - ATO FITNESS by Kayla Rossi - 7.5| GLUTES & HAMS
Uploaded: 2024-02-04T18:51:51.531Z
Duration: 70 min
Description: 7.5| GLUTES & HAMS

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

Derrik Olmstead

Joanna

Banded squat side steps

Banded squats

Banded squat jumps

Band Warm up

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Reverse hack squat good mornings

REVERSE HACK SUPERSET

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

Smith machine sumo deadlift

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through ( RDL)

- Begin the movement by bending at the waist and pushing your hips back towards the machine into a squat 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through squats

Cable pull through 2-ways

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

Goblet squats

Resistance band jump squats

Burnout superset

7.5| 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 🍗

7.2| cardio & abs 🔥

My husband I loved this full body workout today!!

Kathy

6.27| FULL BODY BURNER

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

6.30| GLUTES & HAMS

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!

7.5| GLUTES & HAMS

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