Name: Playbook - Kelsey Adkins - W7/D1 Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:53.802Z
Duration: 60 min
Description: W7/D1 Glutes and Hamstrings

Holy moly! I love heavy lifting/low reps! Such a challenge to life just a little more each time!

Dannon

Really challenged myself with the 6 reps and feeling so strong! 💪🏼 absolutely loving this booty program!

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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell 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

Reps should be done on each side

Curtsy lunge

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

Reps should be done on each side

Single Leg Hamstring Curl

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

Hamstring curl

Superset

W7/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!

W7/D1 Glutes and Hamstrings

Community

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