Name: Playbook - Kelsey Adkins - W4/D1 Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:53.703Z
Duration: 75 min
Description: W4/D1 Glutes and Hamstrings

Tessa

Loved the focus on compound movements! Simple, very effective workout

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

- 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 leg

Barbell reverse lunges

- 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

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

Hamstring curl

W4/D1 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.

Michelle

W1/D1 Glutes and Hamstrings

Kaitlyn

W1/D2 Upper Body

Alli

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!

W4/D1 Glutes and Hamstrings

Community

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