Name: Playbook - Alice (Pineapplebrat) Bozinovski - W7/D1 - Hamstrings and Glutes
Uploaded: 2023-10-04T17:16:30.371Z
Duration: 45 min
Description: W7/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 each muscle group.

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

Ankle and Hip Stretch

Lower body mobility warm up

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps*

- Push through your heel raising your hips
- Keep your hips squared
- Engage your glute at the top

Single leg hip trust

- Kick your leg back keeping a bend at the knee
- Engage your glute as you kickback
- Keep your hips squared

Cable kickback

- Begin with dumbbell in each hand and feet staggered 
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Single Leg Dumbbell Deadlifts*

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable hip trusts

W7/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

W4/D1 - Hamstrings and Glutes

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

W7/D1 - Hamstrings and Glutes

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