Name: Playbook - Kelsey Adkins - Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:52.746Z
Duration: 60 min
Description: Glutes and Hamstrings

Kelsey

Jamie Migues

Perfect workout to do right after the holidays!

Brittan McCombs

Jane

I really enjoyed it; most was stuff I do incorporate but I like the structure. Added a few other workouts personally but I really liked the base :)

Sydney

Lori

I really enjoyed this workout! Definitely challenged me with a couple workouts I don't typically do! easy to follow along! Cant wait to do more through the week!

Rae 

Amazing workout! Crossbody kickbacks target the glutes in a way I never even knew glutes could be targeted 😂

Go heavy for this leg day! Your last rep should be very hard, if it’s too easy then increase your weight. Any movements that are single leg, the reps should be done on each side.

- 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

- 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

Bodyweight Hip Thrusts

Superset

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Kicking leg starts behind the leg you’re standing on. Kick your leg back leading with your heel on a 45 degree angle.

Crossbody cable kickback

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!

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!

such a challenging workout, felt so good afterward!!!🍑

Switched it up today for leg day and that one felt amazing!

Alli

Loving your workouts! Leg/booty days are my fave😍

Glutes and Hamstrings

Community

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