Name: Playbook - Alexandra Yaeger - DAY 17: GLUTES & HAMMYS
Uploaded: 2024-03-29T17:22:31.914Z
Duration: 60 min
Description: DAY 17: GLUTES & HAMMYS

Juanita Loftis

Killer 🔥🔥 kills me even more after skipping the gym for more than 2 days 🫣🫠

Andrea

First workout I've been able to get in all week and it felt GREAT!! 🙌 🥵

Amber

Francesca

Repeat the series of stretches for 3-5 minutes. Before your workouts, you should be doing dynamic stretches! 

Meaning do not HOLD a movement. Continue moving through the motions!

- 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

Hamstring Slides

Active Quad Stretch

Garland Stretch

Warm Up

This exercise can be performed in a squat rack or in the smith machine. The keys to performing a more “glute focused” squat comes from where the movement is initiated.

Hinge at the hips first, before bending at the knees. This activates the glutes first. Stop around 90°, don’t try and go further down as this will put stress on the lower back.

* Modification for this movement would be using the smith machine or performing with no weight

Glute Bias Squat

Your first set is your warmup set: use a light weight for YOU. Be sure to SLOW down your movement & focus on the mind muscle connection! 

Your next 3 sets are your working sets: this weight should be challenging enough to push you but you NEED TO MAINTAIN FORM.

If your form is breaking, lower the weight.

Smith Machine KAS

Perform the reps listed on EACH leg 
- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip trust

Elevated SM Split Squat

Stand with your feet shoulder-width apart. Holding a barbell at hip height. Maintain only a slight bend in the knees. With arms straight, push your hips back (think about touching a wall behind you with your glutes), while lowering the weight along your shins until you feel a stretch in your hamstrings. Do not go all the way to the floor or try to touch your toes with the barbell. To lift the weight, push through your heels, keep your back flat and drive your hips up and forward, squeezing through the entire movement.

Barbell RDL

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

DAY 17: 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

I’m sweating so much through these workouts

Im crawling after this workout😂💪🏽🥵

Laulea

DAY 13: GLUTES & HAMMYS

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 17: GLUTES & HAMMYS

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