Name: Playbook - Kelsey Adkins - Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:52.273Z
Duration: 45 min
Description: Glutes and Hamstrings

Killer leg day!! I really enjoyed this one!

Erin

Kelsey

- 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

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Begin in a prone position with your legs off the box
- Keeping your knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hypers

Superset

Can do seated or lying depending on what your gym has or personal preference

Hamstring curl

Keep your chin down and back rounded, pull up with your glutes, hold a weight

Weighted Extensions Glute Focused

Glutes and Hamstrings

Quads and Glutes

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

Riana

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

Dannon

Glutes and Quads

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!

Alli

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

Glutes and Hamstrings

Community

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