Name: Playbook - Alexandra Yaeger - DAY 13: GLUTES & HAMMYS
Uploaded: 2024-03-29T17:22:31.895Z
Duration: 60 min
Description: DAY 13: GLUTES & HAMMYS

Juanita Loftis

I’m sweating so much through these workouts

Francesca

Im crawling after this workout😂💪🏽🥵

Laulea

Supersets and core workout was def a killer 💀🔥

Andrea

Seriously sweating buckets but that felt sooo good!! 🤩

Amber

Ashley D

Garland Stretch

Forward Hamstring Stretch

Tempo Squat Mobility

Hamstring Slides

Single Leg Reach

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Hip Circles

DYNAMIC 1

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

DB RDL

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Elevated SM Reverse Lunge

Glute Tempo Step Ups

SUPERSET:

Alt. Stability Plank

Weighted Crunch Holds

Keep both feet on the floor and extend your arm toward the ceiling. Maintaining the elevation of your hips and position of your feet, then reach your right arm underneath your torso without allowing your hips to rotate.

Side Plank Pull Through

CORE CIRCUIT

DAY 13: GLUTES & HAMMYS

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

Mallory

Debra Bailey

DAY 10: BACK & BICEPS

Girl!!!.... my legs are jello. Insane but loving it!!!

Valentina Loiero

Oh my!!! This definitely left me walking funny 💀🔥🔥🔥

DAY 11: LOWER BODY

Awesome work out after a few days off !! 💪🏽🔥

DAY 12: UPPER BODY

Fire as always!!! 🔥 definitely saw a change in weight tolerance! 💪🏽

DAY 14: BACK & BICEPS

DAY 15: UPPER BODY

The hamstring curls get me every time 😩

Oh boy!! Em abs circuit were 🔥🔥🔥🫣🫠

DAY 13: GLUTES & HAMMYS

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