Name: Playbook - Blair Epstein - W1/D1 GLUTES/HAMMIES
Uploaded: 2024-01-06T13:34:05.352Z
Duration: 60 min
Description: W1/D1 GLUTES/HAMMIES

- Stand straight up with core tight 
- Keep both legs locked out 
- Kick straight back with one leg 
- Avoid leaning over

Cable Kick Back

- Hold a weight at your chest
- Raise and lower your upper body with your back rounded to emphasize the glutes 
- pull up with your glutes, stopping before you reach the top
- keep range of motion small here so that we don’t feel this in our back

Weighted hyperextensions glute focused

Superset 1

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, keeping heels directly under your knees  
- Lower your glutes and press back up, squeezing flutes the entire time
- Make sure there is no arch in your back

Barbell Hip Thrusts

Dumbbell Deadlift

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward
- 30 reps total, make sure you take the same amount of steps each way to work both sides

Monster walks

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

Abductor Machine

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

Lying hamstring leg curls

W1/D1 GLUTES/HAMMIES

W1/D2 CHEST/TRIS/SHOULDERS

W1/D3 ACTIVE REST DAY!

W1/D4 QUADS/GLUTES

W1/D5 BACK/BI'S

W1/D6 CARDIO/CORE

W1/D7 ACTIVE REST DAY!

W2/D1 GLUTES/HAMMIES

W2/D2 CHEST/TRIS/SHOULDERS

W2/D3 ACTIVE REST DAY!

W2/D4 QUADS/GLUTES

W2/D5 BACK/BI'S

W2/D6 CARDIO/CORE

W2/D7 ACTIVE REST DAY!

W3/D1 GLUTES/HAMMIES

W3/D2 CHEST/TRIS/SHOULDERS

W3/D3 ACTIVE REST DAY!

W3/D4 QUADS/GLUTES

W3/D5 BACK/BI'S

W3/D6 CARDIO/CORE

W3/D7 ACTIVE REST DAY!

W4/D1 GLUTES/HAMMIES

W4/D2 CHEST/TRIS/SHOULDERS

W4/D3 ACTIVE REST DAY!

W4/D4 QUADS/GLUTES

W4/D5 BACK/BI'S

W4/D6 CARDIO/CORE

W4/D7 ACTIVE REST DAY!

W5/D1 GLUTES/HAMMIES

My favorite upper body workout! The skull crusher/upright row SS is🔥

Devon

W5/D2 CHEST/TRIS/SHOULDERS

W5/D3 ACTIVE REST DAY!

W5/D4 QUADS/GLUTES

W5/D5 BACK/BI'S

W5/D6 CARDIO/CORE

W5/D7 ACTIVE REST DAY!

W6/D1 GLUTES/HAMMIES

Gabby Sanchez

W6/D2 CHEST/TRIS/SHOULDERS

W6/D3 Hip Flexor Strengthening

W6/D4 BACK/BI'S

W6/D5 QUADS/GLUTES

W6/D6 CARDIO

W7/D1 GLUTES/HAMMIES

W7/D2 CHEST/TRIS/SHOULDERS

W7/D3 Hip Flexor Strengthening

W7/D4 BACK/BI'S

W7/D5 QUADS/GLUTES

W7/D6 CARDIO

W8/D1 GLUTES/HAMMIES

W8/D2 CHEST/TRIS/SHOULDERS

W8/D3 Hip Flexor Strengthening

W1/D1 GLUTES/HAMMIES

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