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

Rachel

Monica

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

Love this style of training.  Energizing instead of draining.  Tough but so good!

Katie

Livia

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

W1/D5 Full Body Workout

Lauren

Great abs even though it was a late workout

Michelle

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

Gisele

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

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

Kylie

W3/D4 Hamstrings + Glutes - Week 3

Catherine

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!❤️

W3/D4 Hamstrings + Glutes

Community

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