Name: Playbook - Kelsey Adkins - Glute and Hamstrings (High volume!)
Uploaded: 2023-12-30T17:26:52.825Z
Duration: 60 min
Description: Glute and Hamstrings (High volume!)

Anonymous

Drop sets were awesome. Did them as 30 reps per set. Did the abductors with bands

Samantha

My glutes havent been this burnt out in a long while 🔥

Stacie

Excelente those dropsets are the bomb😅

Jessica

No abductor machine. No problem. improvise with the rower… only thing couldn’t really do a drop-set but all good. Abductors burning 🔥 
Hands down ❤️ this workout

Alli

Use a light weight because you are doing both sumo deadlifts back to back

Normal sumo deadlift form just slow it down. Take 3 sec on the way up and 3 sec on the way down. Go lighter on weight

Barbell Sumo Deadlift (slow tempo)

Go light on weight and make the tempo as quick as you can with still having proper form

Barbell Sumo Deadlift (quick tempo)

Superset

- 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

- 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

Barbell RDL

Pick 3 weights: one heavy, one medium, and one light. 

Do 10 reps with heavy, 10 reps with medium, and 10 reps with light. That is 1 set

Dumbbell Sumo Squat Drop Set

Start your heaviest weight and do 10 reps, drop to a medium weight and do 10 reps, drop to a light weight and do 10 reps

Abduction Drop Set

Glute and Hamstrings (High volume!)

Quads and Glutes

This was an awesome leg day. I really enjoyed this variation of movements.

Erin

Riana

It’s the cable RDL to squat for me. Holy burn!!

Dannon

Glutes and Quads

Glutes and Hamstrings

Killer leg day!! I really enjoyed this one!

Kelsey

Leg Workout

Michelle

Chloe

Shaking 😅 added abs & 20 min incline walk!

Sydney

Amazing!! Definitely burned my legs and glutes

Cori Cavazos

🔥🥵🥵🥵 we love a killer at home burn

Kaylah

Flute bridges at the end was a awesome finisher, done by 6am and feeling great!

Taylor

My hamstrings are dead after that one 🥵

Mary Wagner

Killer glute burn. I am dying after this one. 👊🏻

Hard workout! A little rough on my knees! Would love to have more modifications available! 
Loved the workout otherwise!

Rae 

such a challenging workout, felt so good afterward!!!🍑

Switched it up today for leg day and that one felt amazing!

Loving your workouts! Leg/booty days are my fave😍

Glute and Hamstrings (High volume!)

Community

More workouts from Kelsey Adkins