Name: Playbook - Ashley Barron - W5/D1 - Hamstrings & Glutes
Uploaded: 2021-11-18T14:10:20.612Z
Duration: 45 min
Description: W5/D1 - Hamstrings & Glutes

- 4x10/8/8/6 Incline Barbell RDLs
- 3x8 SL Landmine RDL
- 3x10 Rope Pull Through
- 3x10 Side Step Up Lunges
- 3x15/10/8 Hip Thrusters 
- 3x10 Swiss Ball Hamstring Curls
- 3x12 each Banded Sidekicks
- 3x12 DB Clam Hip Thrusters

- Stand on a plate
- 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 hamstrings to power back to standing

Incline Barbell RDLs

- Split your feet 
- Slowly lower the landmine 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 hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

SL Landmine RDL

- 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

Rope Pull Throughs

- Standing next to a step/box/bench
- Place one foot up on the bench and drive through your heel bringing the opposite leg up
- Lower back down with control 
- Complete desired reps then repeat on the opposite side

Side Step Ups

- 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

- Lying on your back with legs straight and heels on top of 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 Curl

- Place your upper back on a bench, and dumbbell at your hips, soles of feet together 
- Push through your feet bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

DB Clam Hip Thrusters

W5/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 ❤️❤️❤️

W5/D1 - Hamstrings & Glutes

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