Name: Playbook - Amy Jo - W1 / D1 GLUTES + HAMS 👻
Uploaded: 2024-05-01T17:29:01.886Z
Duration: 45 min
Description: W1 / D1 GLUTES + HAMS 👻

Shelby

Amy, my a** cheeks want a formal apology 🥹

Jayla

Great first workout of the let’s be spooky split!! 🔥🔥🔥🔥

Ceilidh Leyan Miller

Great! I love that it’s super easy to follow

Cynthia

TARGETS: hamstrings, gluteus maximus, erector spinae, lower back, adductor magnus 

-Start by standing with your feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.
-Keep your back straight, shoulders back, and engage your core for stability.
-Hinge at the hips, pushing your glutes back while maintaining a slight bend in the knees.
-Lower the barbell down along your thighs, keeping it close to your body.
-Feel a stretch in your hamstrings as you lower the barbell until you reach a comfortable range of motion.
-Keep your spine neutral and avoid rounding or arching your back.
-Engage your hamstrings and glutes to reverse the movement, driving your hips forward as you stand back up.
-Maintain control throughout the exercise and avoid using momentum.
-Exhale as you stand up and inhale as you lower the barbell.

Barbell RDL

This superset is programmed out of love — I promise!🫶🏼

Repeat these two back to back and then rest! 1 set of hip thrusts straight into kas glute bridge which is the top range of the hip thrust, like a pulse almost!👏🏼 cheeks on FIYAAA!!🥵

-Start by sitting on the ground with the upper back against a bench, feet flat on the floor, and a barbell positioned across the hips.
-Roll the barbell towards the hip crease for proper alignment and weight distribution.
-Drive feet into the ground, engage glutes and core for stability.
-Press hips upward, squeezing glutes until the body forms a straight line from knees to shoulders.
-Pause briefly at the top, squeezing glutes tightly.
-Lower hips back down in a controlled manner, maintaining tension in glutes and core.
-Avoid excessive arching of the lower back.
-Keep knees stable and in line with feet.
-Start with lighter weights and gradually increase load.
-Breathe naturally throughout the exercise.

Barbell Hip Thrusts

Barbell KAS Glute Bridge

SUPERSET #1

Front foot elevated DB reverse lunge

TARGETS: lower back, glutes, hamstrings 

-Start by lying face down on a hyperextension bench, positioning your hips just at the edge and securing your feet pointing them slightly outwards. 
-Cross your arms over your chest (if you are using weights, secure your weights with your crossed arms), maintaining a neutral spine position.
-Engage your core muscles and squeeze your glutes.
-Lift your upper body off the bench, extending your back and raising it as high as comfortable.
-Focus on using the muscles of your lower back and glutes to perform the movement. GO SLOW! 
-Avoid hyperextending or arching your back excessively.
-Lower your upper body back down to the starting position with control.
-Maintain a smooth and controlled motion throughout the exercise.
-Breathe naturally throughout the movement, inhaling as you lower and exhaling as you lift.
-Start with lighter weights or bodyweight and gradually increase the intensity as you progress.

Hyperextensions

TARGETS: gluteus Maximus 

-Start by attaching an ankle cuff to a low cable pulley and adjusting the weight to your desired resistance.
-Face the cable machine and position yourself a few feet away from it, grasping a nearby support for balance if needed.
-Place the ankle cuff around one ankle, securing it tightly.
-Stand tall with a slight forward lean, engaging your core muscles for stability.
-Keep your standing leg slightly bent and shift your weight onto that leg.
-Initiate the movement by kicking your cuffed leg back and upward, extending the hip joint.
-Focus on squeezing your glutes at the top of the movement.
-Keep your back straight and avoid excessive arching or rounding.
-Control the movement as you return your leg to the starting position, maintaining tension in the glutes.
-Repeat for the desired number of repetitions on one leg before switching to the other leg.
-Breathe naturally throughout the exercise.

Cable Glute Kickback

W1 / D1 GLUTES + HAMS 👻

Marisela

Mandy

Fantastic workout at home on this very rainy morning!

W1 / D2 CHEST + SHOULDERS 💀

Bernadette

W1 / D3 LEG DAY 🪦

Fantastic workout this morning, I’ve been able to get all the exercises in with a home version with the help of bands!!

W1 / D4 BACK + BICEPS 😵

OMG my legsssss!!!!!! That was an inane workout!! Thank you Amy!! Loved it!!

W2 / D1 GLUTES + HAMS 👻

W2 / D2 CHEST + SHOULDERS 💀

W2 / D3 LEG DAY 🪦

Back & Bi’s day is definitely my new favourite day of the week! 💪🏻💪🏻

W2 / D4 BACK + BICEPS 😵

My legs are now on 🔥🔥🔥 that was a great workout! I think Amy is gonna kill me! 😍😍

W3 / D1 GLUTES + HAMS 👻

W3 / D2 CHEST + SHOULDERS 💀

W3 / D3 LEG DAY 🪦

Love this workout!! Best day of the week is back and biceps day!

W3 / D4 BACK + BICEPS 😵

W4 / D1 GLUTES + HAMS 👻

First day back to my lift in over a week. With an educational work program for the last week and help week at Orange Theory I have been so busy! Glad to get back to my normal routine!!

W1 / D1 GLUTES + HAMS 👻

Community

More workouts from Amy Jo