Name: Playbook - Kelsey Adkins - W7/D3 Glutes and Hamstrings
Uploaded: 2023-12-30T17:26:53.810Z
Duration: 60 min
Description: W7/D3 Glutes and Hamstrings

Dannon

Marie-lou

Don’t let the lack of supersets deceive you, this workout is HARD 😅 hobbling out of the gym but feeling so accomplished

Brittan McCombs

Split squat to split RDL got meee 💀🤌🔥

Amanda

- 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

Barbell Banded Hip Thrusts

Barbell Stationary Lunge

Stay on the same leg the whole time, split squat to RDL is 1 rep.

Reps should be done on each side

Split Squat to Split RDL

Put band above your knees and load dumbbells on shoulders, step to one side and squat and then step to the other side and squat

Dumbbell Band Side Step Squat

W7/D3 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/D3 Glutes and Hamstrings

Community

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