Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D1 - Hamstrings and Glutes
Uploaded: 2023-10-04T17:16:30.197Z
Duration: 45 min
Description: W4/D1 - Hamstrings and Glutes

Today's our lower body day to focus on hamstrings and glutes. We've got a combination of gym equipment and body weight exercises to intentionally target those muscle groups.

- Push through your heels
- Raise your hips
- Engage your glutes at the top
- Lower slowly

Barbell hip thrust

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

- Lay face down on a hamstring curl machine adjusted to fit you
- Curl your legs contracting your hamstrings
- Release to the starting position with control

Lying leg curl

- Raise your upper back 
- Keep your spine in a neutral position
- Engage your glutes as you go up

Hyperextensions

- 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 
- Push through your front leg to come half way up
- Lower back down
- Push up to full extension 
- Work both sides

Bulgarian Split Squat w Pulse*

W4/D1 - Hamstrings and Glutes

Joenda

This was similar to workouts i was already doing, but I love its all planned out. Plus, I believe we have the same body type so im excited to see the results. I am already in pretty good shape from the police academy, but again ive followed you for a while now and wanted to give your programs a go. I added weight to some things, but I love this accountability community and workouts you have. You are such a big inspiration to me!

Macey

Andrea Servello

W1/D1 - Hamstrings and Glutes

I'm new to working out, and it's tough beginning, but hopefully, over time, I learn proper form and get into a good routine working out all the time

Clint Davidson

Holly

W1/D2 - Back, Biceps, Abs

Feel amazing! Excited for rest day tomorrow 😅

Definitely need to work on core, great workout. This program is killer!

Becky

Gaganpreet Gill

W1/D3 - Shoulder and Abs

W1/D4 - Rest

Definitely showed me how important my ankles are lol

I’m m not sure if I’m doing the tilts right but so far I’m enjoying this program. Learning a few new exercises.

Shelby

My legs feel like noodles, but it feels like progress!

Katana

W1/D5 - Quads and Calves

So far it’s pushing me, which I needed! Shorter workouts than I expected, but I’ve been very sore and hitting a lot of muscle groups. Loving it :)

Casey

W1/D6 - Chest and Triceps

W1/D7 - Rest

W2/D1 - Hamstrings and Glutes

Stephanie

W2/D2 - Back, Biceps, Abs

Second week in and I’m sore but loving it!

Nicole

W2/D3 - Shoulder and Abs

W2/D4 - Rest

Legs feel like jello after today's workout

Haley

Loved pushing myself with these exercises

Courtney

Michaela

W2/D5 - Quads and Calves

Starting to love reverse planks! I used to hate them

Ooof those plank push-ups were something else today! 🥴but I did it!

W2/D6 - Chest and Triceps

W2/D7 - Rest

W3/D1 - Hamstrings and Glutes

W3/D2 - Back, Biceps, Abs

W3/D3 - Shoulder and Abs

W3/D4 - Rest

I don’t feel like I do the tibialis anterior squats correctly so I replace with 2 quick core exercises.

W3/D5 - Quads and Calves

Alexander

W3/D6 - Chest and Triceps

W3/D7 - Rest

Definitely feeling and seeing the benefits of this workout, becoming my fav!

Pull ups are my worst enemy. I’m powering through them one rep at a time!

Rafael

W4/D2 - Back, Biceps, Abs

Always great. Definitely recommend the push yourself plan if you want to really work your body.

W4/D3 - Shoulder and Abs

W4/D4 - Rest

W4/D5 - Quads and Calves

W4/D6 - Chest and Triceps

W4/D7 - Rest

Love working glutes! I also add a band to many workouts when working hammies and glutes

W5/D1 - Hamstrings and Glutes (Deload)

W5/D2 - Back, Biceps, Abs (Deload)

W5/D3 - Shoulder and Abs (Deload)

W5/D4 - Rest

W5/D5 - Quads and Calves (Deload)

Burpees will forever be the death of me. Lol great work out!

W5/D6 - Chest and Triceps (Deload)

W5/D7 - Rest

Definitely feeling and seeing the results. Love it!

W6/D1 - Hamstrings and Glutes

W6/D2 - Back, Biceps, Abs

W6/D3 - Shoulder and Abs

W6/D4 - Rest

W6/D5 - Quads and Calves

W6/D6 - Chest and Triceps

W6/D7 - Rest

W7/D1 - Hamstrings and Glutes

W7/D2 - Back, Biceps, Abs

W7/D3 - Shoulder and Abs

W7/D4 - Rest

W7/D5 - Quads and Calves

W7/D6 - Chest and Triceps

W7/D7 - Rest

Great leg day, I’m getting stronger every time!

W4/D1 - Hamstrings and Glutes

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