Name: Playbook - Legal Weight ✖️ - PEACHED in 45🍑
Uploaded: 2026-06-07T13:54:59.328Z
Duration: 45 min
Description: PEACHED in 45🍑

We’re hitting GLUTES today with this minimal exercise, high volume, 45 min workout 😮‍💨

This is a great lower body workout that you can do if you’re short on time and want to get in & out of the gym quick.

Let’s get PEACHED!

Sit in machine, back flat against the pad & push knees out (abduction). Try to keep your feet relaxed, let them hang off the foot handles if needed.

Abductor Machine

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

These are to be done back to back with little to no rest in between.

Partial reps straight into full reps

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

Holding 2 DBs by your side, place one foot staggered behind the other. (Bstance)

Push hips back, hinge, as you drag the DBs down the working leg.

Dual Dumbbell Single Leg Bstance RDL

Set up a box, bench or split squat pad about knee height. Place one foot behind you resting on the pad. Drop down into a split squat. Front leg should be around 90° knee flexion. Make sure to drop back knee down for full range of motion. Keep chest at a 45° angle.

Dumbbell Bulgarian Split Squats

Circuit 3

PEACHED in 45🍑

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

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 🔥🔥

PEACHED in 45🍑

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