Name: Playbook - Kelsey Adkins - W3/D3 Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:53.689Z
Duration: 75 min
Description: W3/D3 Glutes and Hamstrings

Holy crap the hip thrust and pause was brutal !!!

Alli

Those Bulgarian split squats always get me 🔥🥵

Michelle

Second round of the program and loving it all over again

Tessa

Feeling so much stronger during this second time with the booty build program 💪🏼

Brittan McCombs

Those hamstring curls made my legs toast! Wowzers

Sara

That one was physically and mentally tough but feeling very accomplished afterward!

- 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

Pause for 3 seconds at the top and squeeze glutes

Barbell Hip Thrusts with Pause

Smith Machine Bulgarian Split Squat

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

Reps should be done on each leg

B Stance Single Leg RDL

- 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

Ball Hamstring Curl

W3/D3 Glutes and Hamstrings

So excited to be starting this program! Day one and legs are feeling like jello 😝

Annie

Sarah

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

W1/D1 Glutes and Hamstrings

Kaitlyn

W1/D2 Upper Body

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. 😰💪🏼

Dannon

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

W3/D3 Glutes and Hamstrings

Community

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