Name: Playbook - Kelsey Adkins - Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:52.734Z
Duration: 60 min
Description: Glutes and Hamstrings

Amanda

Kaylah

Sarah

I’ll never not leg days! Except, those 10 sets of glute bridges did me in. 🔥🔥🔥

Alli

- 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

- 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

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Band Glute Bridge with Abduction

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

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

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😍

Glutes and Hamstrings

Community

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