Name: Playbook - Kelsey Adkins - Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:52.725Z
Duration: 60 min
Description: Glutes and Hamstrings

Jamie Migues

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

Tricia

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

Lori

This was one of my favorites all time! Loved the addition of the glute focused steps ups🔥

Sara

Loving the new twists and turns. Cable side steps were no joke!

Alli

Such a great workout this morning. My flutes are burning!! 🔥

Erin

Barbell Squat with Pulse

- 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

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

Lean forward and step up using your glutes. Use a wall or pole to help support you.

Do reps on each leg

Bodyweight Glute Focused Step Up

Legs a little more than shoulder width apart and toes pointed out. 

Squat down then come up then do an RDL.

For the RDL push your butt back, keep back flat, and knees slightly bent.

Dumbbell Sumo Squat to RDL

Cable Side Step Squat

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!

Sydney

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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