Name: Playbook - Kelsey Adkins - Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:52.903Z
Duration: 60 min
Description: Glutes and Hamstrings

The glute focused step ups are my favorite!☠️

Sara

Omg the jello legs after this. So so good!!!

Alli

Not really sure how I walked out of the gym…that superset 🥵

Um yea. Leaving the gym shaking after this one

Sydney

Modified to complete at home-really enjoyed trying to do new movements

Carrie

The shakes were real during that step up super set 🥵

Brittan McCombs

Increase weight as reps decrease

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Increase weight as reps decrease 

- 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

With one leg slightly behind the other, keep the back leg just as a support and not with any weight on it. Front leg should be doing all of the work

B Stance Single Leg RDL

This is more of an RDL with slight bend in the knees and push butt back to feel it in your hamstrings and glutes

Single Dumbbell Deadlift

Superset

Lean forward and use a wall or pole to support yourself. Step up slowly using your glutes to push you up.

Reps should be done on each leg

Dumbbell Glute Focused Step Up

Bodyweight High Step Up

Start your heaviest weight and do 10 reps, drop to a medium weight and do 10 reps, drop to a light weight and do 10 reps

Abduction Drop Set

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!

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😍

Legs

New week.. new goals. Shred program maintenance with Kelsey! Started off strong with leg day! 🔥

Minimal gym equipment which was perfect when the gym was packed!

Amazing glute focused workout, will be repeating this one as I am trying to reduce my quad dominance

Tricia

Rachel

Had to improvise a bit. Smaller gym. Less equipment. Got it done and still managed to feel amazing. #HurricaneIra don’t mess. 🔥 Might have to shift to Kelsey’s at home body weight workouts for the next few days but I know she’s got my back. No #hurricanegains for me 😄

Damn Kelsey!! The front loaded reverse lunges…. Had me at my mantra every set 😉

Trying to get through this workout with sore legs and glutes from Monday’s leg day was tough but got it done 🥵💪🏼

Increased my weights and feeling super strong

And, that’s how you start the week off… booty burn ❤️‍🔥🔥❤️‍🔥🔥

That was a killer quad workout today! My legs are shaking and on fire! 🔥🔥🔥

Loveddd the quad focused day! Nearly crawled out of the gym after that one 😅

Quad Burn

Jane

My quads are burning!! I loved this leg day!

Jamie Migues

The glutes will be feeling it tomorrow, great workout.

I’d like some alternatives if you can’t do a certain exercise

Anna luise

Always feel the burn immediately after 🙃🫶🏽

Great workout to start the week!! My glutes are burning!

Awesome Leg Day!! I love that this program continues to push me daily!!

First time for legs on Friday but that felt amazing. Those reverse lunges kickbacks…🤦🏼‍♀️

My hamstrings are feeling it after that one 🥵

No better way to start the week off on a good foot…🔥🔥🔥 that last superset wasn’t sure I’d make it through

That leg workout felt so good! What a good way to start a Monday!

Friday leg day. It works; and that them legs were shaking!

My legs are jello after that one- loved it!

Legs are on fire 🔥 I love this squat variation workout!

Great workout!!! Heavy focus on the leg workouts this month in preparation for ski season, and this workout was so perfect

Savannah

Squat Challenge

Lori

Happy Monday!  Love kicking off the week with a fire burner, thanks Miss Kelsey ❤️‍🔥

This was a great booty and hamstring day!! Such a great push for me.

Ouch those glute focused step ups are deceivingly Tough! Love them

Loved the sumo squat to rdl! Glutes and hams were on fire!!

Amanda

Sarah

I think I actually died and came back during that one 🥵🥶

Stacie

This was a killer leg day! The jump lunges were so tough. I am glad I pushed through!

Tough but a good workout. I think I didn't lift as heavy as I needed to because I got through the workout much faster with breaks. But my legs are jello. I personally find it difficult to do the jumping moves because of pressure on my knees so I modified that part.

Perfect for a quick home sesh before work. Those pulses will have your quads BURNIN'

Not my best as I have been under the weather but loved the concept and want to save and go back when at 110% 😀

Wow legs are reallll shaky after that superset killer 😅 loved the variety in this one!

Legs (Superset Burn)

I 1000% under estimated the deficit lunges😅👏🏻

Terrific! Couldn’t do the last workout with a standard bench. Any recommendations for an alternative?

Samantha

Kelsey always finds ways to push us with these workouts! Such a great start to 2023!!

Leg day always my favorite… that last superset though —- 💥

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.

Modified to complete at home; but I reached a new Bulgarian split squat weight goal!! 💪

A little low on energy this morning and was a bit concerned with my knee but todays leg day felt so good… sometimes slow days can turn into a bomb workout. Thanks, Kelsey! Loved both supersets at the end before the finisher set 😀

Anonymous

Drop sets were awesome. Did them as 30 reps per set. Did the abductors with bands

My glutes havent been this burnt out in a long while 🔥

Glute and Hamstrings (High volume!)

Modified to complete at home. Had me drenched in sweat 😅

A good workout that is easily modified for different levels/people!

Holy shit. Those split squat supersets. Holy moly. Legit died and saw the lordt

Amazingggggg!!!! LOVED the curtsy / clam combo! The db rdl and goblet banded were killer too! 🤩🤩

Loved the lifted clamshells. Opened up my hips as needed ❤️‍🔥

I loved today. It made me feel strong. 💪🏼

It’s birthday week and what a way to start it…. plus day after SB. Kelsey nailed it… and that hip thruster triset 🥵 but excited to report I have a new starting weight for bb hip thrusts 😁…

Sometimes you sweat and other times you SWEAT! So glad to be back. That booty pump was dynamite 🧨 (it’s growing slowly.. 🍑 🤔🤷🏼‍♀️

Jesus Christ!!!! My legs and glutes got destroyed !🔥🔥 I won’t be able to walk tomorrow😆

Jenny

Kristen

Who knew what one week off could do for you? So good to be back. Feeling strong and got that booty pump going!! ❤️❤️❤️

Glutes and Hamstrings (Hinge Movement Focused)

Modified to do at home. Really enjoyed this one

Well, that was a real “kick” in the butt. Feeling tired too but that one gave me a huge pump and loved the landmine superset!! 🥵

So bomb!!  This….. was by far a
New favorite!! I wish there was a favorite option!

Booty burn 🍑Monday! This was by far one of my favorites … the push was real during the last superset…❤️❤️❤️

Booty on fireee after that one 🔥 those banded good mornings 😮‍💨

Leaving the gym super sweaty and barely walking 😅

👋 quads…. Pretty sure they jist woke up 😉

Crawling out of the gym after that one ☠️

Quads

Omg the best leg day I’ve had in awhile! Loveeed this!

Okay, so that DB front squat , reverse lunge curtsy superset…. I have no words to describe… killer!🔥🔥🔥

This was a touch quad day! Those reverse lunge to curtesy lunge made my legs shake like jello. 👊🏻

Nothing better to start a Monday morning by waking up them glutes (oh and totally forgot my barbell pad, so a little extra damage done not to let the bar hit wrong during the hip thrusts—- more work without the pad 😫

Also, I do love a 3x finisher exercise too (makes it easier for me to get in the zone ;)

Glutes and Hamstrings

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