Name: Playbook - Kelsey Oloughlin - W1/D4 Hamstrings & Glutes
Uploaded: 2023-07-16T16:52:58.085Z
Duration: 45 min
Description: W1/D4 Hamstrings & Glutes

Becca

That was difficult for sure! Let’s and back are burningggg 🔥

Lauren

Gisele Rigo

Amazing workout! My booty is destroyed, I love it😍

Sabrina

Laura

Emily

Could not do curtsy but did Summo instead cause of torn ACL. But sore from 2 days ago doing legs. Had to work through the tight discomfort but Awesome can you say Ooouch

Michelle

Catherine

Omg love this one ☝️. So hard, but a great one 🔥.

Anni

Ashlee

Quick, effective, hard hamstring focused glute day

-Perform RDL (spine neutral, back straight, do NOT look ahead)
-Come up from RDL into lunge 
-20 reps total (10 per leg)

Dumbbell Romanian Deadlifts into Lunge

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise
-20 reps total (10 per leg)

Dumbbell single leg hip trust

-Push up like doing a hip thrust
-Hold at top of movement (squeeze glutes at top) 
-Hold for 15-30 seconds

Dumbbell Hip Thrust Hold

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
-20 reps total (10 per leg)

B-stance dumbbell RDL

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side
-20 reps total (10 per leg)

Squat to curtsy lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

W1/D4 Hamstrings & Glutes

Selena

Maybe put a example of a weight you could use or list the one you are using

Johanna

Gracie

W1/D1 Glutes + Quads

Courteneay

Too much volume! Had to reduce the number of reps and lifted heavier weights instead

Izra Farhana Kasmani

Thought I’d make it through in a breeze…. I was proven wrong real quick😅

W1/D2 Shoulders + Triceps

Amber

Amazing!!!! My arms are like jello!!!!!!!

Lynsey

Can’t feel my arms. Such a good workout!

W1/D3 Back & Biceps

Went through it 3 times, and it even hyped me up enough to do core after.

Madison

Sweating my booty off! Perfect full body workout.

Aleia

This may have been my favorite day so far! It definitely pushed me but I felt super accomplished when I finished!

W1/D4 Hamstrings & Glutes

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