Name: Playbook - Kelsey Adkins - Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:52.415Z
Duration: 45 min
Description: Glutes and Hamstrings

Michelle

Do your sumo squats and RDLs slow and controlled on the smith machine. If you do not have access to a smith machine you can use a barbell. 

If you don’t have access to a abduction machine then sit on the edge of a bench with a band above your knees and do the same motion.

Put feet in front in a wide stance with toes pointing out.

Push up through your heels to feel it in your glutes

Smith Machine Sumo Squat

Smith Machine RDL

Do 8 reps with the pause, for the normal hip thrusts right after do them at a quicker pace, then for the body weight do them slow and controlled.

Pause for 3 seconds at the top and squeeze glutes

Barbell Hip Thrusts with Pause

- 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

Bodyweight Hip Thrusts

Tri-set

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Abductor Machine Lean Forward

Superset

Glutes and Hamstrings

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

Killer leg day!! I really enjoyed this one!

Kelsey

Leg Workout

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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