Name: Playbook - Annie Openshaw - W2/D2 Glutes & Hamstrings
Uploaded: 2023-03-12T18:11:01.930Z
Duration: 45 min
Description: W2/D2 Glutes & Hamstrings

Eden

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

- Begin with feet wide and toes slightly pointed out, bar across your upper back
- Press hips back and lower down until knees are 90 degrees
- Drive through your heels to stand back up

Barbell sumo squats

2A. HIP THRUSTS 4 x 10
2B. BODYWEIGHT HIP THRUSTS 4 x 15

- 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

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground 
- Lean back so your shoulders are on the bench
- Drive your hips up 
- 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

Bodyweight hip thrust

SUPERSET

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

Dumbbell RDL

- Stand in a staggered split stance with a dumbbell in each hand
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to stand up, returning to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each leg

Dumbbell split squat

5A. SWISS BALL HAMSTRING CURLS 3 x 10
5B. DUMBBELL GLUTE BRIDGES 3 x 15

- Lying on your back with legs straight and heels on top of Swiss stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Swiss ball hamstring curls

- Place the dumbbell on your hips
- Push through your heels to raise your hips into a glute bridge
- Pause at the top, squeezing your glutes
- Lower back down to starting position with control

Dumbbell glute bridge

6A. RAINBOW KICK BACKS 10 (EACH SIDE)
6B. BANDED STANDING ABDUCTIONS 10 (EACH SIDE)

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe 
- Return to starting position and repeat for time or reps
(Arcing over and back like a rainbow)

10 reps each leg

Rainbow kickbacks

- Start with your feet together, a band placed just above the ankles 
- Raise one leg laterally against the resistance of the band
- Lower your leg releasing the tension on the band
- Complete desired reps then repeat on the opposite side

10 reps each side

Banded standing abductions

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

Bike Sprints

W2/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

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

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

Shreya Sindhu

W1/D2 Glutes & Hamstrings

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

W2/D2 Glutes & Hamstrings

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