Name: Playbook - Kelsey Oloughlin - W3/D4 Hamstrings + Glutes
Uploaded: 2023-07-16T16:52:58.285Z
Duration: 45 min
Description: W3/D4 Hamstrings + Glutes

Dila

Becca

My videos got deleted of these workouts so I’m so sorry they are different or old! Still a GREAT workout! 🔥

-Standing straight up
-Legs narrow stance
-Bend down making sure to stretch your hamstrings, and walk out to plank position, walk yourself back up
-Repeat

Hamstring Standing Walkouts

- 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

-Using heavy dumbbells
-Bend down and pulse at bottoms of movement before coming up
-Repeat

Dumbbell RDL with Pulse

B-Stance RDL into Pulse RDL’s

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
-10 reps per leg

Single leg glute bridge

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side
-Perform 10 donkey kicks and go straight into 10 abductors before moving on!

Banded donkey kicks + Abductions

-Single leg RDL
-Bring leg through and into knee drive
-10 reps per leg

Single Leg RDL into Knee Drive

-using a heavy weight 
-perform rdl & at top of movement go into lunge
-perform for 30 seconds straight alternating legs as you go

RDL into Backward Lunges

W3/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

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

Lauren

Gisele Rigo

W1/D4 Hamstrings & Glutes

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/D5 Full Body Workout

Great abs even though it was a late workout

Michelle

W1/D6 Abs Workout (Active Rest Day)

W2/D1 Quads & Glutes - Week 2

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

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

After the weighted 30 lunges X3 the 60 back lunges felt impossible 😭 had to adjust but great workout!

Emily

W3/D1 Quad + Glutes + Abs - Week 3

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 😂

Arms are on fire 🔥 slowly building arm muscle and it feels so good!

W3/D2 Shoulders + Triceps - Week 3

W3/D3 Full Body Burn! Week 3

Kylie

W3/D4 Hamstrings + Glutes - Week 3

Catherine

W3/D5 Back + Biceps + Abs- Week 3

W3/D6 Legs + Shoulders- Week 3

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

Did only 2 sets of everything but still higher reps

Never thought home workouts could be so hard 😅. Thanks Kels.

Anni

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

Beatrice

W4/D5 Full Body Workout 🔥🔥

W5/D1 Quad Focused Leg Day

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!❤️

W3/D4 Hamstrings + Glutes

Community

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