Name: Playbook - Ashley Barron - W3/D1 - Hamstrings & glutes
Uploaded: 2021-11-18T14:10:20.493Z
Duration: 45 min
Description: W3/D1 - Hamstrings & glutes

3x8 Deadlifts 
3x8 DB Single Leg RDLs
3x15 Hip Thrusters
3x8 each Smith Machine Reverse Lunges
3x12 Hamstring Curls
3x6 each SL Hamstring Curls
3x10 Close Stance Leg Press
3x20 Hip Abduction

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lower DB’s to the floor and lift back up engaging your glutes

DB Single Leg RDLs

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, feet flat on the ground 
- Drive through your heels pressing your hips up
- Lower your glutes back down toward the floor

Hip Thrusters

- Start with the bar on your upper back
- Step back with one foot and lower down until knees are 90 degrees
- Drive through your heel as you push back up
- Complete desired reps then repeat on the opposite side

Smith Machine Reverse Lunges

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
- Complete desired reps then repeat on the opposite side

SL Hamstring Curl

- Place your feet close together on the platform 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Close Stance Leg Press

- Keeping your feet aligned with your knees 
- Push your legs out against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip Abduction

W3/D1 - Hamstrings & glutes

Loved every second of this workout!!! I can’t wait to not be able to walk tomorrow😂

Haley

Perfect amount of challenge, definitely going to hurt in the morning!

Samantha

Hailey

W1/D1 - Hamstrings & glutes

W1/D2 - Back & biceps

Omg this was the best workout I have done in a while!!!

Michelle Newhook

W1/D3 - Leg day plyo

Hate doing push ups but today I pushed through it and I’m feeling damn good!!!

Alexandra

Nicole

W1/D4 - Chest & tris

This was a deadly workout!!!! I can hardly walk now😅 scared to wake up tomorrow!!

My legs are shaking. Idk if I can walk after this. Loved it!!

W1/D5 - Quad focused

W1/D6 - Shoulders & abs

W2/D1 - Hamstrings & glutes

Killed me!! In a good way. Love these so much!! Can’t wait to see my progress at the end. So far I’ve seen my booty grow and my arms. Love it ❤️❤️❤️

W2/D2 - Back & biceps

W2/D3 - Leg day plyo

W2/D4 - Chest & tris

W2/D5 - Quad focused

Love your workouts so much!!! I have my mom working out with me as well and she loves it !! Thank you so much❣️

Daniela

W2/D6 - Shoulders & abs

Whew! Those DB static holds & the inverted rows got me. Really liked the workout. Not sure if there’s a spot to log my weight during the workout still figuring out how to use this. I love the rest feature and that I can hear it in my headphones when it’s time to do the next set.

W3/D1 - Hamstrings & glutes

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