Name: Playbook - Kelsey Adkins - Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:52.520Z
Duration: 75 min
Description: Glutes and Hamstrings

My hamstrings are dead after that one 🥵

Mary Wagner

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

Erin

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

Rae 

That was insane!! Pause goblets after b. split squats … 🤦🏼‍♀️ 
Loved pushing myself to get after it though!

Alli

I just got over being sick for the last month and underestimated how hard this was going to be. Absolutely loved it though! Just what I needed to get back into things ❤️

Wendy

Another workout I pushed so hard I almost threw up!! Know it’s working when you have the shakes lol

Cori Cavazos

WOW! Absolutely killer! I thought I knew a good hams/glute day but this is next level! Can’t wait to see where these workouts take me the next few weeks 🤩

Right now I am feeling so strong! I was able to up my weight in some moves and then was able to hold correct form and lift heavier with some exercises that I’ve really never been able to do🤩

Chloe

Savannah

Brooke

Wow. Absolutely the hardest leg workout but so incredibly rewarding once I finished 🥵

Brittan McCombs

- 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

Pause for 3 seconds at the bottom of the squat

Band Goblet Squat with Pause

Superset

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

Hamstring curl

Band Glute Bridge with Abduction

Glute Bridge Single Leg Raise

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

Killer leg day!! I really enjoyed this one!

Kelsey

Leg Workout

Michelle

Shaking 😅 added abs & 20 min incline walk!

Sydney

Amazing!! Definitely burned my legs and glutes

🔥🥵🥵🥵 we love a killer at home burn

Kaylah

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

Taylor

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😍

Glutes and Hamstrings

Community

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