Name: Playbook - Kylen Suttner - home HAMMYS+GLUTES
Uploaded: 2023-09-13T04:59:38.222Z
Duration: 60 min
Description: home HAMMYS+GLUTES

Angela Hughes

Kyleigh

Would love weight included and harder/ more exercises

Hannah Potesky

-place upper back on bench 
-hold dumbbell on hips with both hands 
-lower hips down and back up 
-squeeze glutes at the top

dumbbell hip thrust

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust body weight

hip thrust superset

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- Stand up

Dumbbell sumo squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
-perform 12 on each side

Dumbbell single leg RDL

-hold dumbbell at chest or 2 dumbbells by each side 
-step one leg back at a time while engaging your glutes

dumbbell reverse lunges

home HAMMYS+GLUTES

Great workout!! I’m pregnant as well, I appreciate you posting pregnancy safe workouts.

Bailey

SHOULDERS+BIS (Pregnancy Safe) home or gym

All I’m seeing is your backward shorts 😂great workout

arial

PUSH DAY (GYM)

BACK+BIS (GYM)

FULL UPPER BODY (GYM)

SHOULDERS+CHEST (GYM)

Sara

LEGS (BARBELL ONLY)

Great! Will have to be carried everywhere though

Justice Winslow

Annalyse

LEGS (GYM)

BACK+BICEPS (GYM)

SHOULDERS+TRIS (HOME)

BUSY GIRL CABLE BACK

Alyssa

LEG DAY (home)

UPPER BODY (home) (dumbbell only)

This was a great workout!!💪🏼❤️❤️

HOME BACK+BIS

BOOTY (barbell only)

CHEST+CORE

HOME SHOULDERS+TRIS (dumbbell only)

Loved it! Just wondering if I was supposed to repeat this whole workout 4x? I did 4 sets of each of exercise and finished in 20ish mins but it says it should be a 60 min workout. Great workout though!! Don’t think I would be able to repeat it all 4x 😆

Jade

FULL BODY HIIT

FULL UPPER BODY (CABLE ONLY)

🖕🏽😅so hard but so good thank you!

QUAD FOCUSED LEG DAY (GYM)

SHOULDERS (HOME)

BACK+BIS (HOME)

BOOTY (gym)

GYM SHOULDERS+TRICEPS

CORE CIRCUIT:)

Steph

BUSY GIRL CHEST+CORE

HEAVY LEG DAY (GYM)

GREAT! First day back since having my baby ❤️

GYM BACK DAY

So good! I’m definitely going to be sore!

Cami

Loved this! I have a lot of work to do on my pull-ups 😅😂

UPPER BODY (MACHINE ONLY)

PUSH DAY-shoulders/tris/chest (HOME)

HAMSTRING FOCUSED LEGS (GYM)

BIS+TRIS (gym)

AB KILLER

SHOULDERS (gym)

FULL LEG DAY (GYM)

BACK+BIS CABLE ONLY

ABS (gym)

HAMSTRING FOCUSED LEGS (HOME)

FULL UPPER BODY (HOME)

BUSY GIRL SHOULDERS HOME

COUPLES BICEPS (home or gym)

Skylie

BOOTY FOCUSED LEGS

BACK (GYM)

Trinity Sheehan

DUMBELL LEGS (HOME)

BICEPS (dumbbell only) (home)

This killed me but in a good way! 💪🏻Thank you for creating at home work outs for people like me who aren’t comfortable going to the gym 🫶🏻

home HAMMYS+GLUTES

Community

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