Name: Playbook - Lacey Lyons - Glutes & Hamstrings
Uploaded: 2024-11-02T08:15:48.223Z
Duration: 45 min
Description: Glutes & Hamstrings

Ashley McCartney

Morgan

Katie

At home booty/leg burn! I was feeling this one days after. Grab those dumbbells! You got this!

Complete 3-4 sets through of each exercise total

- 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

- 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

Reps for each leg

Dumbbell single leg RDL

- Support upper back on a bench and the dumbbell across your hips
- With one leg parallel to the ground, or in a kickstand motion, and the other bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Reps for each leg

Dumbbell single leg hip thrust

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Dumbbell Sumo squats

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Drop your booty down into a squat position
-Stand back up straight squeezing through glutes 
- Lower the dumbbell and repeat the entire sequence for time or reps

Banded Dumbbell RDL to goblet squat

- 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

Banded donkey kicks

Glutes & Hamstrings

Upper body AMRAP

Sarah

That was a burner my shoulders especially are muerto 🏴‍☠️🙌🏻

Upper Body Lift

I’m exhausted after that one! Core and legs are on fire.

Maddy

Ok dripping sweat and my legs are clown jello 🤣

Booty & Core!

Now that was super fun!!! I challenged myself and each round I increased my weights!

Decreasing Reps - Full Body

My arms feel like clown jello! I haven’t finished one of your workouts where at the end I’m dead 🙌🏻

Loved this workout! Was a great mixup from the normal upper body day!

3 Circuit DB Power

I’m completely out of breath after that one! Great workout!

Oh my god girl that was a burner!!! I loved the sweat dripping off me on that one 🙌🏻

Full Body DB Only

Oh my lord girl! I’m in shape and I couldn’t even get to part 2 I was dying! But I will get there some day!

7 Levels

I’m exhausted! The squats are a killer! I was tired after the first round. Great workout!

That was a killer!!! I completed all 3 rounds with a 45 sec rest in between each round in 18 mins and 13 seconds and I’m dead 🤪

Ladder Reps Workout (body weight)

Kaitlyn

Melissa Kay

Shoulders & Biceps

Mexico Vacation HIIT Workout

Loved it! Quick enough but challenging 🙌🏻

Glad I pushed myself to do this workout today. It kicked my butt but I feel great!

Heather

Great workout! 😅by the donkey kicks I could barely hold myself up!

Ceyana

Lower Body

Shoulders & Core

Girl this was a booty burner! The last trifecta crap was a killer! Good workout

Shakey legs for the rest of the day! Amazing workout!

Dumbbell Only Lower Body

Loved this! Dare I say it was a fun workout?!

10-1 Rep Sweat!

Amanda

Chest & Shoulders

Shoulders and Chest Burn Out - AMRAP

Underestimated this one! Core was on fire after the first round.

That was a super core and shoulder burner

Arms and Core

Loved the new move of dumbbell swings! Great workout

Upper Body & Core

Ok round 1 I said ok I got this, round 2 still feeling good, by mid-round 3 I was feeling the burn! This was a good one!

Glutes & Hamstrings

Community

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