Name: Playbook - Annie Openshaw - W4/D2 Glutes & Hamstrings
Uploaded: 2023-03-12T18:11:01.970Z
Duration: 45 min
Description: W4/D2 Glutes & Hamstrings

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

- Start with the barbell on your upper back
- Place one foot on the bench behind you
- Push hips back and down, lowering until both legs are near 90 degrees
- Push through your front foot to come up, returning to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each leg

Barbell bulgarian split squats

4A. ELEVATED GLUTE BRIDGES 3 x 10	
4B. GLUTE BRIDGES 3 x 10

- Lay on the floor with your legs bent, feet elevated with a band just above the knees
- Push through your heels, bringing your hips up 
- Pause at the top, squeezing your glutes 
- Lower back to starting position

Banded elevated glute bridge

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels, bringing your hips up 
- Pause at the top, squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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

6A. DB CURTSY LUNGES 10 (EACH SIDE)	
6B. SIDE LYING HIP RAISE 10 (EACH SIDE)

- 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

- Lie on one side with your legs bent, stacked on top of one another
- Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder
- Gently draw your ribs to your hips to engage your core
- Use your obliques to gently raise your hips, ensuring that your body is in a straight line from head to knee
- At the same time, use your glutes to elevate your top knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor
- You should feel tension in your glutes as you do this
- Lower your knee and hips to return to the starting position
- Complete desired reps then repeat on the opposite side 

10 reps each side

Side lying hip raises

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

Bike Sprints

W4/D2 Glutes & Hamstrings

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

Eden

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

W4/D2 Glutes & Hamstrings

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