Name: Playbook - Kelsey Adkins - Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:52.774Z
Duration: 60 min
Description: Glutes and Hamstrings

Took me just at an hour.. legs will be jello tomorrow!!

Lisa Coligan

❤️ this one. Basic moves leads to huge improvements and focus…plus that triset gets me every time.

Alli

Samantha

Kelsey’s workouts always push me. This was a great leg day. I feel my glutes burning. 🔥🍑

Erin

Holy cow, those barbell lunges are no joke! 😅

Kristen

Love that we switch up moves to avoid a plateau & keeps things interesting week to week

Sydney

Push against the band and don’t let your knees cave in

Barbell Band Squat

- 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 hips lifted the whole time while doing small pulses

Hip Thrusts Hold Pulses

Bodyweight Hip Thrusts

Triset

- 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- 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

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

Chloe

Shaking 😅 added abs & 20 min incline walk!

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😍

Glutes and Hamstrings

Community

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