Name: Playbook - Adam Swanson - Lower Body (Hamstrings + Glutes Focus)
Uploaded: 2023-05-07T17:44:43.079Z
Duration: 70 min
Description: Lower Body (Hamstrings + Glutes Focus)

28/06/22

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3 rounds of the movements below with no rest in between rounds.

⁃Feet outside shoulder width.
⁃Sit as low as you can in the squat.
⁃Grab both of your big toes with your arms inside your knees.
⁃Look up to the ceiling and inhale.
⁃While still grabbing your toes, press your hips back and stand up as high as you can.
⁃Exhale, tuck your chin in, and fold overtop.
⁃Return back to a squat and look up.

Squat to Stand Stretch

* Reps Are PER Side

⁃Assume exaggerated lunge position with right leg in front and left leg straight behind.
⁃Reach down and place left hand on ground at instep of right foot.
⁃Open up chest and reach right arm to sky; hold for one second.
⁃Rotate torso to start position and swing right arm across chest.
⁃Repeat stretch for specified reps; perform set in opposite direction.

Worlds Greatest Stretch

In one fluid movement I want you to:
⁃Arch your back.
⁃Suck in your stomach.
⁃Bring your hips forward.
⁃Tuck your chin into your chest.
⁃Round your shoulders forward like you are reaching.
⁃Inhale.
⁃Hold for 2 seconds.

Cats & Dogs

Warm Up! 🔥

- Press through your heels, squeeze your hamstrings/glutes hard at the top!
- Stagger your feet slightly and distance them slightly outside of shoulder width.
- Heels in and toes pointed out. 
- As you lower, allow your knees to travel out in the direction of your toes.
- NOTICE the bar stays on a diagonal between my legs. Do NOT try to keep the bar straight or you are going to have a world of troubles.

Jefferson Squats

- Position your feet out wide and near the ends of the pads. 
- Keep your hips pressed down and chest arched out.
- Drive your heels up to your butt and control the negative into a full stretch down.

Lying Leg Curls (Wide Stance)

- Position your feet narrow and close together. 
- Keep your hips pressed down and chest arched out.
- Drive your heels up to your butt and control the negative into a full stretch down.

Lying Leg Curls (Narrow Stance)

Leg Curl Compound! 🔥

- Elevate your toes to place emphasis on your heels and engage your hamstrings more.
- Drive your hips back behind you as you lower your torso overtop of the weight. 
- Keep the pressure on the heels of your feet to engage the hamstrings. 
- Allow the bar to ride up and down your legs. Keep It tight and don’t let It drift out in front of you.

Stiff Leg Deadlifts (Toes Elevated)

- Drive through your heels. 
- Hinge at your hips.
- Use your hamstrings and glutes to drive your hips up.
- Aim to drive your hips high enough to have your torso in line with your thighs at the top of the movement. No more. No less.
- Squeeze at the top.

Glute Hip Thrust (Wide Stance)

Glute Hip Thrust (Narrow Stance)

Glute Hip Thrust Compound! 🍑

- Feet outside shoulder width and higher on the platform.
- Pressure on your heels and outsides of your feet.
- Brace your core as you slowly lower the weight down into a stretch. 
- Make sure you don’t go too deep and that your butt doesn’t “roll up” in the bottom of the movement. 
- Drive your knees out and use your hamstrings/glutes to press the weight back up.
- Do not lock out your knees at the top.

Wide + High Stance Leg Press

Use DB’s if you want for more efficiency!

*Reps are PER SIDE!*

- Plant the working foot securely into the ground with a lot of pressure on your heel.
- Find something to stare at ahead of you and do not lose sight of It throughout your entire set to help with your balance. 
- Take a big step back and drop your back knee to the ground.
- Use your hamstrings and glute to drive you back up to the beginning position.

Reverse Barbell Lunge

Hammy/Glute Finisher! 🔥

Lower Body (Hamstrings + Glutes Focus)

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Lower Body (Hamstrings + Glutes Focus)

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