Name: Playbook - Alexandra Yaeger - Week 3 Day 2: GLUTES & HAMSTRINGS
Uploaded: 2024-03-15T21:47:59.525Z
Duration: 45 min
Description: Week 3 Day 2: GLUTES & HAMSTRINGS

Skyanne

That last move/set though. Holy burn. I just kept reminding myself “booty goals”. Pushed through and finished strong! 👏🏼💪🏼🦵🏼🔥

Lindie

Hip Circles

- 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

- 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

Garland Stretch

Warm Up

Perform Reps at full range and then Reps for pulses! Eg: 10 Reps = 5 full range, 5 pulses

Heavy Hip Thrust Combo

8 reps each side! Use a heavy dumbbell & KAS form! (Smaller range of motion- putting more emphasis on the glutes in their shorted form)

Staggered SL Hip Thust

Stand on your right foot and move your left foot back and to the side. Place the left foot in line with your right heel, with the ball of your foot planted.
Turn your foot slightly out to the side and shift most of your weight over your foot that is totally on the ground (you should have 90% of your weight on the right leg and 10% on the left)
Push your right hip back towards the wall behind you while keeping your back straight (this is an RDL)
Stop when you can no longer sit your hips back and feel a stretch in your hamstrings
Reverse the movement by pulling the floor back towards you and squeezing your hamstrings and glutes.

B-Stance RDL

Hack Squat Good Morning

When reps decrease- weight should increase! Even a little!

Elevated SM Split Squat

Week 3 Day 2: GLUTES & HAMSTRINGS

Week 4 Day 1: BACK

Maria

Week 4 Day 2: GLUTES

Brooke

Week 4 Day 3: SHOULDERS + TRICEPS

Too a few days off to let my body rest, but I’m back and feeling great!

Week 4 Day 4: LEGS

Had to do this one at home but it still was a great one!

Alexis

Carvalho

Week 4 Day 5: CHEST & CORE

Week 4 Day 6: ACTIVE REST

Week 4 Day 7: GLUTES

Equal of bicep and back but my back is in fire 🔥

Definitely going to feel that one later today! 💪🏼🔥🔥

Week 3 Day 1: BACK & BICEPS

Lisa

Literally DEAD. I’m having a very rough mental health day but made myself come into the gym and workout and am feeling a tad bit better! 💪🏼 definitely feeling strong!

Week 3 Day 3: SHOULDERS

Week 3 Day 4: Active Rest

It was a great workout, I felt it the next day. Some things I could not complete due to knee injury.

At first I was like nahhh, imma skip leg day😑 and then I was like b***h you have goals. So do damn leg day!💪🏼🦵🏼🦵🏼👏🏼🔥

Week 3 Day 5: LEGS

I can barley get through it, the sweat is drowning me 🔥

Putting a whole new meaning to dead arms. 💪🏼😍🔥 definitely getting stronger and I’m absolutely loving it!

Week 3 Day 6: CHEST & TRICEPS

Week 3 Day 7: GLUTES or REST DAY

Loving the booty burn and leg pump ✨🙏🏻

Valentina Loiero

Week 2 - Day 1: GLUTES & HAMSTRINGS

Feeling like a boss!! Moved up to 10# weights on the last 2 moves. #feeltheburn

Week 2 Day 2: SHOULDERS & ABS

Holy back 🔥 😍 in ALL the absolute best ways!! Idk why but this is the first app that I’ve started and actually feel like I’m making progress and growing stronger! Today I upped my weight on all of the moves! Thank you🤍

Week 2 Day 3: BACK

Week 2 Day 4: REST OR HIIT

Juanita Loftis

Leg day 🔥🔥 in all the absolute best ways!

Week 2 Day 5: LEGS

Most definitely am getting stronger! I moved up to 20# on my chest press and 15# for my flys! I did up my weight on all of the moves but those two were my “weak spots”! Not only am I stronger physically but mentally too!

Week 2 Day 6: CHEST & TRICEPS

Week 2 Day 7: GLUTES

Happy Monday! Feeling STRONG💪🏼💪🏼

Day 1- SHOULDERS + BIS

Loving the movements and challenging myself!! Booty burning 🔥

Love the mobility/stretching at the beginning!! 🙌🏼

Kiersten

Day 2- GLUTES + HAMSTRINGS

I love your workouts! I always feel like a beast when I finish one! 💪🏼🔥

Day 3- CHEST + TRICEPS

Day 4- REST

Day 5- BACK

Okay anted so badly to skip leg day because I dread the soreness after BUT feeling like a badA boss because I freaking did it! 💪🏼💪🏼

Week 3 Day 2: GLUTES & HAMSTRINGS

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