Name: Playbook - Annie Openshaw - W1/D2 Glutes & Hamstrings
Uploaded: 2023-03-12T18:11:01.734Z
Duration: 45 min
Description: W1/D2 Glutes & Hamstrings

Maybe keep both exercises in supersets with the same equipment. E.g., barbell and dumbbells are not in the same location of my gym.

Eden

Killlingggg ittt!!!! Love the pain and gain!! Thanks!

Shreya Sindhu

GLUTES + HAMS WORKOUT:

This workout is built up of sets, supersets and some cardio bike sprints at the end

For each set complete part A and then immediately complete part B if present (and part C if applicable)
Rest for time stated between sets.

Make sure you complete ALL reps

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell hip thrust

- Start with your back foot on top of an elevated surface, holding a single dumbbell in front rack position
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to stand back up
- Complete desired reps then repeat on the opposite side

10 reps each leg

Dumbbell bulgarian split squat

3A. BARBELL ROMANIAN DEADLIFT 3 x 10
3B. DUMBBELL CURTSY LUNGE 3 x 10 (EACH SIDE)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell RDL

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat on the opposite side

10 reps each leg

Dumbbell alternating curtsy lunges

SUPERSET

4A. KETTLEBELL SUMO SQUAT 3 x 10	
4B. KETTLEBELL ROMANIAN DEADLIFT 3 x 10

- Start with a wide stance and your toes pointed out 
- Hold the kettlebell forward of the body
- Sit your hips back and down, bending your knees to near parallel, lowering the kettlebell toward the floor 
- Drive through your heels to stand back up

Kettlebell sumo squat

- Begin with a single kettlebell and feet hip width
- Press hips back and lower the kettlebell down toward the floor
- Lift back up to standing and press hips forward

Kettlebell RDL

5A. CABLE PULL THROUGHS 3 x 10
5B. CABLE STRAIGHT LEG KICK BACK 3 x 10 (EACH SIDE)

- 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 pull throughs

- Attach the cable to one ankle
- Hold the cable machine for stability
- Kick back and up with your leg
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

10 reps each leg

Cable straight leg kickback

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat with the opposite leg

10 reps each leg

Dumbbell alternating step-ups

Sprint for 30 seconds then ride at an easy pace for 30 seconds

Bike Sprints

W1/D2 Glutes & Hamstrings

Is there another option for the tricep bench dip? I couldn't do it properly

Sooo challenging at the end. My arms are noodles

Caitlin

Jess

W1/D1 Push

W1/D3 Pull

W1/D4 Quads

Kenzie

I'm sorry, but I hate circuits 😬
Especially with exercises where we have to (almost) jump because even with the highest support bra, my boobs can't take it.
Maybe you could add a tab somewhere in the between the programs with stretching exercises we can do? After 5 days of workouts my body needs it

W1/D2 Glutes & Hamstrings

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