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

Monica

Livia

Becca

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

Lauren

Gisele

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 Kortsen

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

Rachel

W1/D1 Glutes + Quads

Courteneay

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

Izra Farhana

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

W1/D5 Full Body Workout

Great abs even though it was a late workout

W1/D6 Abs Workout (Active Rest Day)

Love the format of these work outs! So efficient and I am always sore 😅

W2/D1 Quads & Glutes - Week 2

Selena

W2/D2 Shoulders, Chest, & Triceps - Week 2

Back hurts abs hurt tomorrow gonna be sore but we’ll worth the efforts

W2/D3 Back, Biceps & Abs - Week 2

Dila

Serena

W2/D4 Hamstring Focused Leg Day - Week 2

SO GOOD!!! Dripping sweat! Great full body workout!!!!!!

Anais du Preez

W2/D5 FULL BODY WORKOUT - Week 2

Gaia

W3/D1 Quad + Glutes + Abs - Week 3

Doing your programme all over again because I loved it so much the first time 🔥🔥

Kirsty

I had to do this with a lighter weight but the reps and different kinds of lifts really pushed me! I don’t think I’ll be able to lift my arms from my side the rest of the day 😂

W3/D2 Shoulders + Triceps - Week 3

W3/D3 Full Body Burn! Week 3

W3/D4 Hamstrings + Glutes

Kylie

W3/D4 Hamstrings + Glutes - Week 3

W3/D5 Back + Biceps + Abs- Week 3

Don’t have a bosu ball or kettle bells in my home gym but other than that, it was great!

Alyssa

W3/D6 Legs + Shoulders- Week 3

Annie

Little too many reps at the beginning, I shortened the reps! Good burn!

Did only 2 sets of everything but still higher reps

W4/D1 Quads + Glutes + Core

Did a different thing instead of bear crawl hip to belly button on all 4s

W4/D2 Shoulders + Triceps + Chest & Abs

W4/D3 Back + Abs

Absolutely loved this workout!!! Super sweaty!

Kayla

W4/D5 Full Body Workout 🔥🔥

W5/D1 Quad Focused Leg Day

Beatrice

W5/D2 Biceps, Shoulders, Triceps + Core

W5/D3 Back + Abs

Felt strong today and grabbed the heaviest weights! 💪 In love with this program more and more! 💙

Liza

W5/D4 Hamstrings + Glutes

W5/D5 Chest, Triceps + Core

W5/D6 Full Body Burn 🔥

Provide alternatives to some of the step up exercises if they’re too hard for some people- knee pain w so many reps

My legs were shaking after this one. Especially since I decided to use my heaviest weights 🥵

W6/D1 Glutes, Quads + Core

Such a good work out! I really love how your work outs makes me feel afterward!❤️

W1/D4 Hamstrings & Glutes

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