Name: Playbook - Ada Jane - W1/D5 Glute & Hammies
Uploaded: 2023-11-20T05:24:37.043Z
Duration: 60 min
Description: W1/D5 Glute & Hammies

Damilola

Kill all birds with one stone using this workout. 

This workout combinations will help you destroy your glutes in the best way possible, while building strength, toning up and building overall stamina. 

Warm up:

This warm will help you get activated for and in an athletic mindset to give today's workout all you GOT!

100 jump ropes
Walking hip openers x 8
Walking hip closers x 8
A skips x 8
Glute openers x 8

Make sure you do this before starting this session. It helps prevent injury and promote athleticism.

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Start with one knee on the floor and the other bent at 90 degrees
- Lift the bent leg up and to the side
- Return back to start for 1 rep

Mobility  - Kneeling lift off + hip openers

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Sprinter skips

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Sumo air squats (Med balls)

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Keep toes on ground when performing movement

Barbell jump shrug

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Dynamic Warm up

Complete all exercises with no rest in between. Rest for 90secs after each round.

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset 1:

- use barbell
- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Stand holding a kettlebell in one hand
- With the leg on the same side as the kettlebell perform calf raises 
- Lower and repeat
- Work both sides

Kettlebell calf raise (single)

Superset 2:

- With a single Kettlebell in hand perform a single leg RDL into a knee lift
- Repeat for desired reps

Kettlebell RDL (single arm)

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
- Aim for heavy

Weighted calf raises

Superset 3:

Say bye bye to soreness with these athletic stretches.

Use the foam roller to treat your glutes and lower body. This will prevent soreness and allow you continue on with this program. 

Focus areas:
1. Glute
2. Hamstrings
3. Outerquads
4. Inner quads

Foam roll

Hip stretch

- Bend one leg into a 90 degree position while keeping the back leg straight.

- Lean forward to get a better stretch.

- repeat on other side (30 secs each)

90 stretch

- Place one knee on foor 
- Extend the other leg out 
- Rock the extended leg out and back for 30 secs. 
- Repeat on other side

W1/D5 Glute & Hammies

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