Name: Playbook - Kelsey Adkins - W3/D1 Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:53.680Z
Duration: 75 min
Description: W3/D1 Glutes and Hamstrings

I took the advice of the other comment and upped my weight! And i felt so strong during this workout!

Dannon

Challenged myself with the low rep counts and hit a couple PRs!

Brittan McCombs

- 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

With each foot on an elevated surface use a dumbbell or kettlebell to do a sumo squat. 

Make sure you are getting depth and going below horizontal. 

You can use boxes, plates, or even benches to stand on.

Deficit Sumo Squat

With each foot on an elevated surface use a dumbbell or kettlebell to do an RDL. 

Make sure you are getting depth and going below horizontal. 

You can use boxes, plates, or even benches to stand on.

Deficit RDL

Superset

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

Hamstring curl

W3/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!

W1/D1 Glutes and Hamstrings

Kaitlyn

Tessa

W1/D2 Upper Body

Alli

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!

W3/D1 Glutes and Hamstrings

Community

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