Name: Playbook - Lacey Lyons - Glutes, Hamstrings + Core Finisher
Uploaded: 2024-01-08T00:55:09.799Z
Duration: 80 min
Description: Glutes, Hamstrings + Core Finisher

Awesome leg day! Really had to push through at the end.

Maddy

This one had me SWEATYYY! This was such a good workout! My legs are feeling it and I feel so much better getting a good sweat on! Let’s get after it!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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

Barbell hip thrusts

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Complete movements back to back. Complete both rounds of step ups (both sides) before walking lunges.

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Complete all reps on one side before alternating

Dumbbell box step ups

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Superset 1

Complete movements back to back with no rest until the round is complete!

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Lay on the ground with one leg extended and one bent
- Using your opposite arm, reach for your extended leg in a sit up 
- Try to not let your extended leg rest on the ground between sit ups 
- complete all reps on one side before switching sides

V-sit up & over

Superset 2

- do not use your arms to hold on
- lean into the tread and use your leg strength to keep you going
- incline should be at a 5 or above
- speed should be over a 3mph. 

Your goal is to go as fast as you can without needed to hold on. Keep it at a walk for the whole time period

Treadmill incline walk

Glutes, Hamstrings + Core Finisher

Glutes

First work out back in a while and it was just what I needed 💪

Lacey

Heavy Weight Leg Day

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Pull Day

Went up in all my weights! Great workout!

Shoulders & Back

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

Glutes, Hamstrings + Core Finisher

Community

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