Name: Playbook - Kelsey Adkins - Home Glute + Hamstrings
Uploaded: 2023-12-30T17:26:53.248Z
Duration: 45 min
Description: Home Glute + Hamstrings

Sarah

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Bodyweight glute bridge

Superset 1

- Begin with two dumbbells at your sides and band under your feet
- Lower dumbbells down to about shin height keeping a slight bend in your knee
- Lift dumbbells up and straighten legs

Dumbbell banded RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Superset 2

Dumbbell fire hydrant

Dumbbell donkey kick

Superset 3

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

Home Glute + Hamstrings

Celina

Nicole

I love that I can repeat workouts down the road..but they definitely don’t get any easier! This was and is such a killer leg workout!

Carrie

500 Rep Leg Day

It was very challenging but a great way to get back in the swing of working out since it’s been a while for me!!

Taylor

I like being able to go back and program workouts I’ve done months ago. Allows you to never get bored 😁

Home Upper Body

Really enjoyed this one. Can feel myself getting stronger 💪

A quick shoulder workout but very efficient. So happy to have workouts like this to squeeze in when in a time crunch.

Home Shoulder Workout

I underestimated the glute and frog bridge SS 🔥😅 LOVE having these at home options when the weather is bad and can't travel to the gym!

Lori

Dumbbell Only Legs

Home Shoulders and Back

Kaylah

Doing this after thanksgiving was so difficult but I feel so good doing it🥵🔥

15min HIIT (no equipment)

What a great home Leg day. Legs are shaking.

Jane

Dumbbell Legs

That was such an intense leg workout. I wanted to give up multiple times but pushed through and I’m so glad I did.

Home Glute + Hamstrings

Community

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