Name: Playbook - Kelsey Adkins - Monday: Glutes and Hamstrings
Uploaded: 2024-03-31T22:34:19.803Z
Duration: 60 min
Description: Monday: Glutes and Hamstrings

Beth

Skipped working out all last week. I really didn’t want to workout today, but I’m so glad I did! Swapped deadlifts for squats and it was a perfect leg day!

Jessica

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

Picks 3 weights a heavy, medium, and light. Do the amount of reps listed with the heavy, drop to the medium weight and do the reps, then drop to the light weight and do the reps. Use all 3 weights back to back and that is 1 set.

Bulgarian Split Squat Dropset

- 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

Dumbbell Pull Through

Superset

Can do seated or lying depending on what your gym has or personal preference

Hamstring curl

Monday: Glutes and Hamstrings

Hunter

Destiney

Tuesday: Back and Bis

Wednesday: Sweaty Full Body

Thursday: Legs

Shoulders are my favorite! Loved pushing myself on this one!

Monday: Glutes and Hamstrings

Community

More workouts from Kelsey Adkins