Name: Playbook - Kelsey Adkins - W1/D1 Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:53.057Z
Duration: 75 min
Description: W1/D1 Glutes and Hamstrings

Sarah

I always come back to this leg workout for efficient, simple, foundational leg exercises.

Michelle

Dude! So excited to start this booty build! Loved this challenge!

Dannon

I love the simple, foundational exercises.

Such a great start to the new year! Legs are jello!!

Amanda

So excited for these 8 weeks, off to a great start!🔥

Tessa

I couldn’t walk to my car after this workout. 😩💪🏼

Anonymous

My legs are jello but the booty pump is 🔥 🤩

Kaitlyn

Day 1 done! So excited about this program. Can’t wait to continue challenging myself!

Brittan McCombs

Day 1 booty build program ✅ (always good to know which hammy is tighter 🤦🏼‍♀️ but that was felt awesome!

Alli

- 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

- 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Reps should be done on each side

Barbell reverse lunges

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

Single Leg Hamstring Curl

Hamstring curl

Superset

W1/D1 Glutes and Hamstrings

W1/D2 Upper Body

Starting over with the booty program and feeling strong! 💪🏼

W1/D3 Glutes and Hamstrings

Loving the variety in the upper body workouts!

W1/D4 Shoulders and Back

Amber

W1/D5 Glute Isolation

Holy crap this workout kicked my butt! Pun very much intended. 😰💪🏼

I just love your style of training! Simple, effective exercises that we know WORK!

W1/D1 Glutes and Hamstrings

Community

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