Name: Playbook - Amy Williams - Glutes & Hamstrings
Uploaded: 2024-04-28T18:03:12.590Z
Duration: 45 min
Description: Glutes & Hamstrings

Janet

Whoop there it is.  Just what I was looking for.

Kristin

YAY for a new routine! I love the change every 4 weeks. LOVED this combo!

- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

🚨 How do you know what weight you should be using? Whatever exercise you are doing, the last 2-3 reps should be VERY difficult. So much so, that you’re barely able to complete the last rep. If you’re not struggling that much- increase your weight. If you can’t get all the reps with the heavier weight, do as many as you can with the heavy weight and finish out your reps with a lighter weight.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

- 1 rep + 1 second hold
- 2 reps + 2 second hold
- 3 reps + 3 second hold
- 4 reps + 4 second hold
- 5 reps + 5 second hold
- 6 reps + 6 second hold
- 7 reps + 7 second hold

That 👆🏻 is one rep. 

This is your 4th and final set of hip thrusts. You will drop the weight to about half of your working weight to perform this progression set.

Hip Thrust Progression

-Place feet high and wide, with toes slightly pointed outwards 
- Push through your heels and drive knees slightly outward as you do so
- I’m not using my hands to push my legs, but rather “catch my knees” at the bottom of the press to ensure a full range of motion 

- Since this is a heavy lift, notice my breathing: as it gets more difficult, I take a big breath and hold it through the push. This creates IAP (intra abdominal pressure) and results in more strength and stability during your lifts. Give it a try!

Glute Focused Leg Press

Alternate between these two moves doing one set of each on one leg, then switching to the other leg. 

For example:
• 10 reps BSS right leg
• 10 reps RDL right leg
• rest
• 10 reps BSS left leg
• 10 reps RDL left leg
• rest

- Stand with your feet shoulder width apart, one leg slightly in front of the other 
- Use back foot to stabilize (mine is pressing against the bench for maximum stability) and keep a soft bend in your front knee
- Hinge at your hips, thinking about “shutting a door behind you” with your bum. 
- Run the dumbbell along your leg as you lower it toward the floor
- Do not lower any farther than your mid shin. 
- Press up through your heel as you hinge back up, engaging your glutes

Single Leg RDL

- 90 degree bend in front knee
- Driving up through heel
- Bend forward at torso

Weighted Glute Focused Bulgarian Split Squat

BSS & RDL Superset

- Sit on the edge of the hip abduction and lean slightly forward 
- Drive knees outward & return to starting position 
- You will do 10 reps and drop weight, 10 reps and drop weight, 10 reps and drop weight (and so on) with NO REST to complete all reps per set. 
** So for the 50, you will drop weight 5 times. For the 40 you will drop weight 4 times and so on. 
- Put weight back at the heavier beginning weight to start each new set

Hip Abduction Drop Set

Glutes & Hamstrings

Kristin Hebein

Shoulders

Best back work out I’ve ever done! Nailed it!

Shannon

Amber

Back

Great workouts and visuals on proper form. Love making my notes, weights and sets to set future goals!

Erin

Quads

Love the ab and arm mix... Want more arms tho

Glutes & Hamstrings

Community

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