Name: Playbook - Legal Weight ✖️ - GLUTES!
Uploaded: 2026-06-07T13:54:59.535Z
Duration: 60 min
Description: GLUTES!

It’s all about the Glutes today….. & hamstrings! 

We have a lower body, hip dominant workout. 

This is a sneak peek of what I’ll be launching by the end of this week. 

(CAKE’d is coming soon 🍑)

Let’s work!

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

Circuit 1

Kas hip thrusts are partials. Drive hips up to full extension and descend half way. 
Foot placement, slightly outside hips with toes turned outward.

Kas Hip Thrusts *machine demo

For hip thrusts, you can use a machine (if your gym has one) or you may use a Barbell set up or Smith Machine. 

All hip thrusts machines are built a little different so if you use one, make sure your position is comfortable. Your foot stance should can be slightly wider than hips similar to a sumo stance and knee in line with the toe. 90° angle. 

If your feet are too far in front, you’ll hit more hamstrings. If your feet are too close to your glutes, you’ll feel it more so in your quads. So a 90° is ideal for an optimal position.

Hip Thrust *machine demo

Circuit 2

This is very similar to a crossbody RDL just with added rotation to the working leg. Start in a Bstance, back foot on you toe for support. The working leg should have minimal knee flexion. Do not lock out. Bring the DB across the body as you descend, getting as much range of motion as possible.

Single Leg Dumbbell RDL with rotation

Set a high box next to something stable for you to hold onto. Step up with the leg on that side. Grab a dumbbell in the other hand as you drive up. Try not to use the trailing leg for assistance

Dumbbell Step Down *supported

Circuit 3

For a Glute/Hamstring and adductor focused leg press, place your feet high & wide on the plate. Make sure the angle of the knee is 90° or greater. Full ROM, knees to the chest & make sure to hold onto the handles and pull yourself into the machine tight throughout the whole set.

Leg Press *Glute/Ham Focused

Circuit 4

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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