Name: Playbook - Kelsey Adkins - Monday: Glutes and Hamstrings
Uploaded: 2024-05-05T22:28:50.947Z
Duration: 60 min
Description: Monday: Glutes and Hamstrings

Push against the band and don’t let your knees cave in

Barbell Band 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

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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- 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

Superset

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

Monday: Glutes and Hamstrings

Loved this workout tonight! It was the perfect combo!!

Erin

That booty pump was the 💣.com ❤️‍🔥🌶️ 🔥 Pushed myself even more than unexpected…

Alli

Kari

Tuesday: Back and Bis

Wednesday: Quads and Glutes

Not a big fan to kill the bouldas but that was 🌶️…do love hittin’ up the triceps and I’m seeing the definition ❤️‍🔥

Monday: Glutes and Hamstrings

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