Name: Playbook - Kelsey Oloughlin - W1/D4 Hamstring & Glute Leg Day
Uploaded: 2023-07-16T16:52:57.683Z
Duration: 80 min
Description: W1/D4 Hamstring & Glute Leg Day

Colleen

Gisele Rigo

hip thrusts into the holds had my buns on literal fire!!!

Lindsey

Cynthia

My legs are dead DEAD! This was soooo good!

Alex

Perfect focus workout, loved every single movement and good way to do mind to muscle training 👌🏼♥️

Camilla

Serena

These are by far the best workouts I've done in a long time. Love the challenge 🔥

McKenna

Nick

kimmy

So excited to do leg days now using Kelsey’s workout plan because I know my legs & glutes will be on fire by the end 🤩

Aleia

Kolbi

This was awesome. I have lower back issues and usually have issues by the 3rd movement, but I felt great throughout the entire thing!

Rachel

Dila

Hamstring focused leg day! This one will be short & sweet but will absolutely get you sweaty if done as hard as you can!

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

Hamstring curls

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

Performing hip thrusts right into hip thrusts holds

Use a weight you can control but that still challenges you!

- 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

-Hold at top of movement
-Squeeze in glutes
-Keep back straight

Hip Thrust Holds

Hip Thrusts into Hip Thrust Holds

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

-Amrap
-Slow and Controlled
-little rest in between sets

Hip Abductions

W1/D4 Hamstring & Glute Leg Day

Great! Thank you. Will core be integrated on some days?

Jean

W1/D1 Quad & Glute Focused Leg Day

Monica

W1/D2 Biceps, Triceps, & Shoulders

Jovanka

W1/D3 Back & Abs

Needed the cardio this am! It’s been a minute

Did a power jog instead. Still can not run but keep putting in some kind of effort

Michelle

So good - normally I hate cardio, but this was a game changer for me💪🏼🙏🏻♥️

W1/D5 Cardio Day

First workout in two weeks after feeling sick. Great workout!

Maybe slightly longer with the 30 second reps.

Lauren

W1/D6 Full Body Workout

Definitely well over an hour, but such a tough and good workout!! One of my favorites

Mariah Goff

W2/D1 Quads & Glutes - Week 2

Actually dead - hopefully I’ll be able to do those pushups at some point😂

Laura Kate

W2/D2 Shoulders, Triceps & Chest - Week 2

Lillian

W2/D3 Back, Biceps & Abs - Week 2

W2/D4 Hamstrings & Glutes - Week 2

The stair stepper is my least favorite thing at the gym… but I felt so good accomplishing something hard today 💪🏼

W2/D5 Cardio & Abs - Week 2

Finishing with the front raises to lateral as you said on instagram ;)

W2/D6 LEGS & SHOULDERS - Week 2

I can't rave about this enough! It was amazing!!!

W3/D1 Quads + Glutes + Abs - Week3

W3/D2 Shoulders + Triceps + Abs - Week 3

Wow this one made me feel strong!!! Loved it 😍

W3/D3 Full Body Workout- Week 3

Sheesh. Abs are burning 🔥 back is toasted. Love it so much

W3/D4 Back + Biceps + Core - Week 3

W3/D5 Hamstrings + Glutes- Week 3

I love the combination of legs and shoulders!!! This was so good 🔥🔥🥹🥹

Karlie

W3/D6 Legs + Shoulders - Week 3

Mallory

Burner!!! Heart rate up to 170 in this 🔥🥵

Kass

W4/D1 Quads + Glutes + Core

W4/D2 Chest + Shoulders + Triceps + Core

That was KILLER !! I’m definitely going to be sore tomorrow!

W4/D3 Back + Biceps

W4/D4 Hamstrings + Glutes + Core

Tbh, i didn’t want to do this workout today,  just finished and it feels great :)

Hailey

I have always hated cardio - not any more… I love this kind of cardio🙏🏻🤍💦⏱️

W4/D5 Cardio + Core

Abigail

Christina

W4/D6 Full Body Movement!

Alex Jenkins

W5/D1 Full Lower Body

Ellie

W5/D2 Shoulders, Triceps, Biceps + Core

W5/D3 Back + Cardio

W5/D4 Hamstring + Glutes

Focused on TUT today 🔥 such a good workout!

W5/D5 Chest, Triceps + Core

So quick and good - perfect start on the weekend♥️💪🏼

W5/D6 Shoulders + Legs

Kelsey!! This workout was insane in the best way possible 🔥🔥

W6/D1 Quad Focused Booty Day

Diane

W6/D2 Back, Biceps, Abs + Cardio

Pushing past my limits feels so good 🔥

So damn good!! My triceps are BURNIN! 🔥

W6/D3 Shoulders + Triceps

My legs are quivering like crazy after that! Loved it.

Perfect!! On point!! Wauw!! Kelsey - your workouts made my days full of energy♥️💪🏼

W6/D4 Hamstring Focused Leg Day

W6/D5 Cardio + Core

W6/D6 Chest, Shoulders, Triceps + Abs

Barely walking out of the gym today 🙌🏼

W7/D1 Quad Focused Leg Day

I loved that I could finish most of that workout on the squat racks. Made it feel so simple but such a good pump 💪🏼

W7/D2 Back, Core + Cardio

Loved this one! Feelin’ myself today 🤙🏼

W7/D3 Upper Body Burn 🔥

Hot. Fire. Flames. Leg day 🔥🔥🔥😅

Kirsty

W7/D4 Hamstrings + Glutes + Core

Perfect active rest day - love this and The simple core exercises 💪🏼🫶🏼

W7/D5 Cardio + Core

W7/D6 Back + Legs

Never had i felt my glutes as much as after this workout😅

W8/D1 Full Lower Body

New week perfect workout by YOU💪🏼🫶🏼

W8/D2 Back, Biceps & Core

Absolute fire workout 💪🏻 Arms are like jelly, need a minute before driving home!!

W8/D3 Shoulders, Chest + Triceps

Already know my legs are gonna be feeling it tomorrow

W8/D4 Glute Focused Leg Day

Loved this one ♥️ love the combo cardio💪🏼

W8/D5 Full Body + Cardio

This workout pushed me in a so good way! I can really see and feel the difference💪🏼♥️

W1/D4 Hamstring & Glute Leg Day

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