Name: Playbook - Amy Jo - W1 / D1 Glutes + Hamstrings
Uploaded: 2024-05-01T17:29:01.893Z
Duration: 45 min
Description: W1 / D1 Glutes + Hamstrings

Carley

Brittany Mills

Jenn W.

First day back in the gym in a couple of weeks! This workout definetly got me out of a slump! Feeling good and tried all at the same time😊

Paige

Amy your going to KILL ME!! That was a fantastic workout!! 🔥🔥🔥

Ceilidh Leyan Miller

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

TARGETS: gluteus Maximus, hamstrings, quads, core 

-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

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

TARGETS: glutes, hamstrings, calves, quads, core, hip stabilizers 

-Start by standing in front of a step or platform with a dumbbell in each hand. This platform should be about knee height. 
-Place one foot firmly on the step, ensuring the entire foot is in contact.
-Push through the heel of the elevated foot and drive your body upward, with a slight lean forward, straightening the knee and extending the hip.
-Maintain a slightly leaned forward posture and engage your core for stability.
-Control the movement throughout, avoiding any bouncing or excessive momentum.
-Choose appropriate dumbbell weights that challenge you but allow for proper form.
-Breathe naturally throughout the exercise.

Dumbbell Step Ups

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 (Glue Focused)

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 + Hamstrings

Veronica

Enjoyed this workout so much! My arms and shoulders are burning up! Always good to leave the gym feeling like that! 🔥

Kirsten

W1 / D2 Shoulders + Triceps

Nikki

Okay, the stability ball was FUN! What a burn!

W1 / D3 Full Lower Body

Great workout!! Good start to my Saturday morning!

W1 / D4 Back + Biceps

W1 / D5 Full Body + Core

W2 / D1 Glutes + Hamstrings

Oooo shoulders on fire in a good way!! 🔥😍

W2 / D2 Shoulders + Triceps

First workout at the “new gym” for the summer. Limited equipment but I made it work!! Great workout! Thank you Amy!! 🔥🔥🔥

W2 / D3 Full Lower Body

W2 / D4 Back + Biceps

W2 / D5 Full Body + Core

Amy is gonna kill me!! That was a fantastic and very sweaty workout session this morning!! Feeling great and was also able to increase of weights!

W3 / D1 Glutes + Hamstrings

Amazing left this morning. I did not want to do this lift but I’m so glad I did!!

W3 / D2 Shoulders + Triceps

W3 / D3 Full Lower Body

Amy is gonna KILL US with these workouts!! Fantastic back & biceps workout this morning.

W3 / D4 Back + Biceps

W3 / D5 Full Body + Core

This one kicked my rear, like legs shaking walking out the gym! Goodness! 🥵

W4 / D1 Glutes + Hamstrings

W4 / D2 Shoulders + Triceps

Them hamstring curls get me every time🥵

Full lower body fire 🔥 Had me walking out on jello legs. Great way to start the day!

Courtney Dawson

W4 / D3 Full Lower Body

I really needed this workout this morning!! Felt great to get in a KILLER workout!

W1 / D1 Glutes + Hamstrings

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