Name: Playbook - Kelsey Oloughlin - W1/D4 Hamstrings + Glutes
Uploaded: 2023-07-16T16:52:58.086Z
Duration: 70 min
Description: W1/D4 Hamstrings + Glutes

Lauren

The hip thrusters with the dead lifts had me 😅😅 Great workout!

Colleen

Jovanka

-no incline
-10 minute run
-6.0 or higher

10 minute run

Start with heavy weight perform 10 reps, drop weight & immediately go into failure reps

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

Hamstring curls

DROPSET Hamstring Curls

Using a weight you can hip thrust and immediately be able to perform RDL with

- 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
-Using Smith Machine

Barbell hip thrusts

- 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

barbell circuit

-One foot forward
-Perform single rdl
-12 per leg (24 total reps)

Staggered RDL

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
-10 per leg (20 total reps)

Cable glute kickback

-machine work
-Back flushed to machine
-Using the outside of your glutes to push out

Hip abductions

- Stand in a wide toed out stance 
- Hold a heavy dumbbell (or kettlebell) 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 Abductions + Sumo Squats

W1/D4 Hamstrings + Glutes

Jesse

Wow what a workout…my legs are on fire 🔥🥹🔥🥹🔥

Monica

W1/D1 Quads + Glutes

Dominika

Taliya

Arms have never felt so on fire then they did this workout!!

W1/D2 Upper Body

Hailee

W1/D3 Back, Core + Cardio

Chels

had to do sprints at 4.0 incline felt like i was dying

Madison

W1/D5 ACTIVE REST DAY

Gisele Rigo

W1/D6 Chest + Shoulders + Abs

Gonna need crutches after that one 😮‍💨

Alyssa

Hip thrusters are my nemesis but I’m getting better!

W2/D1 Full Lower Body

Would be great if the app could give you a range of weight you should be lifting based on progress and previous workouts

Laura

Those T laterals were killer on my shoulders 😅😅🔥🔥

W2/D2 Shoulders, Triceps + Core

That 10.5 incline was brutal! But I did it and feel so good 🔥💖

W2/D3 Back, Biceps + Cardio

W2/D4 ACTIVE REST DAY

Maria Elisa

Alina

W2/D5 Glutes

W2/D6 Shoulders, Chest + Core

W3/D1 Quads + Glutes

Upper body is always challenging for me but this workout really gave me the confidence to execute!

W3/D2 Upper Body + Core

I love how I get to focus on specific muscles in this workout!

W3/D3 Back + Cardio

W3/D4 Active Rest Day

W3/D5 Hamstrings, Glutes + Core

W3/D6 Shoulders + Core

W4/D1 Full Lower Body

Didn’t want to train this am, but did anyway and so glad that I did!!

W4/D2 Shoulders, Triceps + Core

W4/D3 Back, Biceps + Cardio

W4/D4 Active Rest Day

Rachel

W4/D5 Glutes

W4/D6 Shoulders, chest + core

Perfect workout!
My legs are shaking 🤣

Dina

W5/D1 Quads + Glutes

I’m starting to see change in my upper body! This is really exciting 😍😍

I think that was my favorite upper body day that I’ve done programmed

W5/D2 Full Upper Body

My back is going to feel that tomorrow 😅😅

W5/D3 Back, Core + Cardio

W5/D4 Hamstrings + Glutes

W5/D5 ACTIVE REST DAY

W5/D6 Shoulders + Back

W6/D1 Full Lower Body

Took me all day to finish. Worked out at home

W6/D2 Shoulders, Chest & Triceps

W6/D3 Back, Biceps + Core

Was shaking halfway through in the best way!!

Wow I thought my butt was going to fall off 😅😅🔥🔥

W6/D4 Full Lower Body

W6/D5 ACTIVE REST DAY

Jess Tesch

Shoulders are spicy burning over here 😅😅🔥🔥

W6/D6 Shoulders

Feeling stronger in my shoulders like never before!!

Killed me in the best way, as always 🔥

W7/D1 Shoulders, Triceps & Cardio

W7/D2 Full Lower Body

I love this one so much. I’m getting stronger 💖💖👏🏻👏🏻

W7/D3 Back, Biceps + Core

W7/D4 Quads + Glutes

W7/D5 Shoulders, Chest + Core

That really challenged me today 😅😅🔥

W1/D4 Hamstrings + Glutes

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