Name: Playbook - kennedy nease - 40-min hammies and glutes🍑
Uploaded: 2024-04-01T02:45:38.575Z
Duration: 40 min
Description: 40-min hammies and glutes🍑

a quick lower body day workout, with a focus on the hamstrings and glutes. 

i used a box/platform, a stability ball, a kettlebell, a leg press machine, and a lower back extension. lemme know if you need subs on some of those to try it out at home :’)

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

do the reps on each side!

Staggered Deadlift

keep one foot flat on the ground, while lifting the other and bending at the knee. push up against the ground and come to a slight squeeze in the glutes

do reps on each side!

Single Leg Hip Thrusts

Place one foot up and squat down

Stare at a spot on the ground for balance

do reps on each side! i did today’s workout with 2 sets with weight, 2 sets as bodyweight only.

Bulgarian Split Squats

keep core tight and glutes engaged
roll the ball in and control it using your core and hamstrings, then control as you roll back out

Stability Ball Hamstring Curls

keep knees bent
push through heels

try to push yourself on the weight for these today - slightly increasing as the sets continue on. 

also these can be subbed for squats if you do not have this machine :)

Leg Press

knees slightly bent, squeeze the glutes at the top. 
weight is optional💅🏼

these can be subbed for good mornings, glute bridges, or supermans if you don’t have access to this equipment :)

Glute-Focused Lower Back Extension

40-min hammies and glutes🍑

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

40-min hammies and glutes🍑

More workouts from kennedy nease