Name: Playbook - Kelsey Oloughlin - Glute Focused Leg Day
Uploaded: 2023-07-16T16:52:57.973Z
Duration: 70 min
Description: Glute Focused Leg Day

Lauren

Karlie

pakamon

Rosie

I cannot say enough about this program... I can't wait until the end of these 6 weeks to see the results!

Amber

Hailey

Brielle

Colleen

Taila Roos

Elaine

Haylee

Great workout!! Is there a guide as to when there is a rest day. I don’t see that?! Thx!

Ale 

Responded to your needed macro person on your DM’s. I have a rec. workout was tough this am 💪🏼

Jovanka

Ariana

Diane

Hillary

Carter

McKenna

-7.0 incline 
-speed of 3.5 or higher
-warm up those legs!

8-12 Minute Walk

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Get into position and place the bottom of your foot on the handle
- Push back with leg
-Focus on using glutes to push
-if your gym does not have this, cable kickbacks should be used instead!
-12 per leg (24 total reps)

Glute Kickback Machine

- 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
-Going heavy today. Less reps!

Barbell hip thrusts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Hip Thrusts + Sumo Squats

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Stand in split stagger stance with dumbbell in each hand
- Hinge at the waist performing a RDL
- Stand back to upright
-12 reps per leg

Dumbbell split stance RDL

Leg Press + RDL

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides
-10 reps per leg

Kettlebell step ups

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

5 minute run

-speed of 6.0 or higher 
-incline of 7.0 or higher

5 minute incline run

Glute Focused Leg Day

Jamie Johnson

Hannah

Quads, Core & Cardio burn

Izzy 

Elissa

Shoulders, Triceps & Abs

Laurie

Mariah Goff

Back, Biceps + Cardio

Jalen Ennen

Upper Body + Cardio

I love how quick this one was and it was a good burn!

Duygu

Full Body

Am I the only one sweating in the gym? Yes, yes I am! 💪🏼🥵

Courteneay

Full Lower Body

So much shoulder. Wasn’t even with triceps and chest.

Shoulders, Triceps, Abs + Cardio

This workout got me so pumped to take on the day! Loved it!

Back, Biceps & Cardio

Gisele Rigo

Quad Focused Lower Body

This was a lot harder than I thought but so good!

What a great start to the day!! I've made more progress with this program, the macros you sent me and IF in the past 2 weeks than the entire month prior. So glad I found you and your programming!!

Full Body Workout + Cardio

Back, Shoulders + Core

Quads + Glutes + Abs

Really good ! Also a little quicker than suggested time so added on some well needed stretching!

Jessica

Shoulders, Core & Cardio

Great workout and great cardio to finish the session! ❤️

Back, Triceps & Cardio

Glutes, Hamstrings + Core

Shoulders + Biceps

Active Rest Day

Glutes + Shoulders

Those cross cable pulls were humbling 😅 loved the challenge

Back, Core + Cardio

Loved this workout, really gets you in the back fat ! X

Don't know if I can drive home with noodles for arms 🥵

Upper Body Circuit + Cardio

Jenna

Hamstrings, Glutes + Core

Biceps + Back + Cardio

Lily

This gets harder every time but you’re the only trainer that has ever truly challenged me! Glad I found you.

Ashley

Serena

Shoulders, Biceps, + Core

Rachel

Chels

Was not looking forward to this one after reviewing it... and that apprehension proved accurate. Lol! Great workout, but not a good time.

Glute Focused Leg Day

Community

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