Name: Playbook - Kelli Rose - W3/D4 Glutes & Hamstrings
Uploaded: 2023-11-08T14:19:58.449Z
Duration: 75 min
Description: W3/D4 Glutes & Hamstrings

Elizabeth

Increase weight each set! Really challenge yourself. If you can do a certain weight relatively easy to the set reps then you can increase weight until the set reps are challenging.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

KAS Glute bridge

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

KB step ups

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Hold the frame for support and forward hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to raise your working leg outward and backward (at a slight diagonal) as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at full contraction
- Slowly lower your working leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Glute Medius Kickback

W3/D4 Glutes & Hamstrings

Loved it! I'm shaking but hey that means I pushed myself so I'm happy. I'm just glad it's over lmfao but I'm excited to do it again tomorrow

Neisa

Always love your workouts. What’s the difference between this build workout and the strong?

Breana

W1/D1 Quads & Glutes

I’m backkkk! Love this pull workout so much

Jalen

The sprints at the end are my ABSOLUTE favorite 😍

Briana

W1/D2 PULL

Lottie

Danie

W1/D3 PUSH

Completely gassed and sweaty. Hard but love it

W1/D4  Glutes & Hamstrings

Love! I do feel like 7 exercises is a little too many and didn’t help give me energy but that could be a me thing and I can just do less exercises ! :) Thank you for this workout !

Quinn

Loved it as always! Hoping I can get more push up reps in the more I do them LOL

Sophie

W1/D5 FULL BODY

Legs were on fire with this workout , loved it!! ❤️‍🔥

Rocio

Brittany

W2/D1 Quads & Glutes

The sprints at the end are always my FAVORITE 🫶🏻

Shamekka

W2/D2 PULL

W2/D3 PUSH

I love you and your workouts so much 😭🥹

Selene

W2/D4 Glutes & Hamstrings

Caitlyn

W2/D5 FULL BODY

I feel soo good Kelly wtffff🥳🥳

MAKE SOME NOISE YALL 😂😂

Felt SO good!!! Your workouts are seriously the best

W3/D1 Quads & Glutes

I definitely pulled through this one 😂😂🤗

W3/D2 PULL

W3/D3 PUSH

Baylee

W3/D5 FULL BODY

Ellis

W4/D1 Glutes & Quads

W4/D2 PULL

W4/D3 PUSH

Amazing as always! Went heavier on a lot today

W4/D4  Glutes & Hamstrings

W4/D5 FULL BODY

I LOOOOVE you, and your workouts and its results!! 😍😍 thank you Kelli 🥹

W3/D4 Glutes & Hamstrings

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