Name: Playbook - Legal Weight ✖️ - GLUTES!
Uploaded: 2026-06-07T13:54:59.589Z
Duration: 60 min
Description: GLUTES!

It’s leg day!!!!
We’re hitting Glutes & Hamstrings with this high volume workout. 

Minimal exercises with volume sets/reps.

Let’s GROW🍑

The kickbacks are a 15-15 drop set for each set.

Do 15 reps then lower the weight and do 15 more.

You will do this twice for each leg

Lay onto bench, keep feet relaxed to keep more tension on the hamstrings vs calves. (Notice I shake my feet to show you to keep them relaxed) 
You’ll also notice a slight rocking when I descend. This allows for a greater stretch. It’s not necessary to do the rocking but give it a try and see how it feels.

Prone Hamstring Curl

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Circuit 1

The hip thrusts + single leg thrusts are back to back with minimal rest in between. Keep the same weight on the barbell (or machine) for both.

Place the upper-mid part of your back against a 12-16" box. Your feet should be slightly outside hip width with a 90° knee/shin angle. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Place a bar, dumbbell or kettlebell on top of one leg, the other leg will be extended and on the heel. B-stance or kickstand. Drive through the working leg, full hip extension

Single Leg Hip Thrust

Take a wide stance, toes pointed outward. 
Hold onto the barbell with your grip inside of the legs/knees. 
Push hips back as you descend, keeping the barbell close to your body. You can have a slight bend in the knee.

Barbell Sumo RDLs

Circuit 2

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

There are various leg press machines so foot placement may differ. Just as a standard bilateral press, place foot in the middle or slightly high on the foot plate. Hold onto the handles or to the seat and pull yourself in, so that your hips don’t lift off of the seat when pressing. Full range of motion by bringing your knee to your chest.

Leg Press. single leg

Circuit 3

GLUTES!

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

GLUTES!

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