Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D2 Leg Day - Hamstrings and Glutes
Uploaded: 2023-12-22T14:16:16.720Z
Duration: 60 min
Description: W1/D2 Leg Day - Hamstrings and Glutes

I was actually surprised to how good I felt after this. I didn’t know if it would be enough! Felt great though!

Lyssa

Laura

Killer! Would like some variation options for limited range of motion with knees specially with the initial stretch otherwise easy to follow and great workout!

Maria

Allie

This was so good! Kicked my butt literally lol

Charmise

Harley

Kita

Tough! But feeling pumped!✊🏻💪🏻

Cassidy Tustin

Gianna

This leg day balances fundamental strength as well as advanced movements. The addition of mobility will prep the body, and also give you tools to use in the future when you are feeling sore.

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

This movement will help you stretch your hip flexors, improve ankle mobility, and get you warmed up.

Ankle and Hip Stretch

Lower body mobility warm up

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge w Abductions*

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Kneeling Hip Drive*

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Pause at the bottom for a few seconds 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat with Pause*

To feel this exercise more in the glutes, flex the glutes, hinge at the hip and draw your booty back behind you, and as you move the weight, keep it close to your shins.

DB Romanian Deadlift

- Raise your leg straight above you
- Push through your heel raising your hips
- Engage your glute at the top and lower slowly

Single Leg Glute Bridge*

W1/D2 Leg Day - Hamstrings and Glutes

Good! Great way to get back into working out.

Ilario

W1/D1 Back and Biceps

It’s was good I loved how easy it was and then I ran a mile it’s just a goal I have for myself! 🤍

W1/D2 Leg Day - Hamstrings and Glutes

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