Name: Playbook - Amy Jo - W1 / D1 Glutes & Hamstrings
Uploaded: 2024-05-01T17:26:14.620Z
Duration: 45 min
Description: W1 / D1 Glutes & Hamstrings

Oh my goddess. I’ve never felt a burn I have today. Wow!!!! Can’t wait to feel it tomorrow 😅

Shaye Jennings

Joshlynn

Brittany Mills

Loveeee❤️‍🔥❤️‍🔥❤️‍🔥

Savanna

Paige

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

💧HYDROJUG: https://www.thehydrojug.com?aff=5953&utm_campaign=ATH&utm_source=affiliatly&utm_medium=amyy_vsg&utm_term=5953 code: AMY

🐰BUFFBUNNY COLLECTION: https://buffbunny.com/amy code: AMY

⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Machine Lying Hamstring Curl

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

DB Plank Pull-throughs

W1 / D1 Glutes & Hamstrings

Surprisingly probably some of my new fav exercises to do💪🏼

OMG that was an amazing workout! Thank you Amy! This was my first workout since injuring my neck/upper back last week and this was a great workout to get back into things! 💪🏻💪🏻💪🏻👟👟👟👟

Ceilidh Leyan Miller

W1 / D2 Back/Biceps & Cardio

This was very challenging! 2 years later and I still suck at walking lunges… I still fall towards my left when I go down with my right knee.

W1 / D3 Quads & Calves

Amazing workout to start my day! My day is booked filled with meetings and this workout was just great to start off the day feeling amazing!

W1 / D4 Shoulders/Triceps & Cardio

Kirsten

W1 / D5 Full Body & Cardio

Loved it! Absolutely kicked my butttt & gave me a nice pump! Won’t be able to walk tmmr 🥲

Leslie

Nikki

W2 / D1 Glutes & Hamstrings

🔥💪 love it!
Week 2 felt even better than week1!

W2 / D2 Back/Biceps & Cardio

Jonah

W2 / D3 Quads & Calves

W2 / D4 Shoulders/Triceps & Cardio

W2 / D5 Full Body & Cardio

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W3 / D1 Glutes & Hamstrings

Those static hold bicep curls are 🔥❤️‍🔥🫶

W3 / D2 Back/Biceps & Cardio

W3 / D3 Quads & Calves

W3 / D4 Shoulders/Triceps & Cardio

W3 / D5 Full Body & Cardio

W4 / D1 Glutes & Hamstrings

W4 / D2 Back/Biceps & Cardio

W4 / D3 Quads & Calves

W4 / D4 Shoulders/Triceps & Cardio

W4 / D5 Full Body & Cardio

W5 / D1 Glutes & Hamstrings

Did everything but the pull ups, just not for me lol

W1 / D1 Glutes & Hamstrings

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