Name: Playbook - Brittany Hoskins - Hamstring/Glute wk1 day1
Uploaded: 2024-05-16T16:41:59.222Z
Duration: 60 min
Description: Hamstring/Glute wk1 day1

Hip thrust to kas glute bridges 🔥🔥🔥

Emma Bates

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement, and lateral side to to side
- Switch sides and repeat

Leg Swings

Hip Opener

Walking Scoops

- Position a band around your legs just below your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Band kickback

Leg Warmup

- 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

10 regular hip thrust directly into 10 kas glute bridge…. 🥹

**first 2 sets are lighter warmup, then 3 heavy working sets**

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Same set up as a hip thrust but you only go down 1/4 of a normal hip thrust!

More quick paced pulsing teps

Kas glute bridge

Hip Thrust -> KAS Glute Bridge

- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat

** 10 per leg, 20 total **
- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- 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

Hamstring ball roll ins

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg at a 45° angle 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

45° Cable glute kickback

Hamstring/Glute wk1 day1

Ashley

some of the breaks were a little long but overall great workout

Samantha R.

Back/Shoulders wk1 day2

CARDIO wk1 day3

Brette

Quad/Glute wk1 day4

Alexandra

Full Upper & Abs wk1 day5

CARDIO CIRCUIT wk1 day6

Hamstring/Glute wk2 day1

Back/Shoulders wk2 day2

CARDIO wk2 day3

Quad/Glute wk2 day4

Full Upper & Abs wk2 day5

CARDIO CIRCUIT wk 2 day6

Hamstring/Glute wk3 day1

Back/Shoulders wk3 day2

CARDIO wk3 day3

Quad/Glute wk3 day4

Full Upper & Abs wk3 day5

CARDIO CIRCUIT wk3 day6

Hamstring/Glute wk4 day1

Back/Shoulders wk4 day2

CARDIO wk4 day3

Quad/Glute wk4 day4

Full Upper & Abs wk4 day5

CARDIO CIRCUIT wk4 day6

Axelle

Hamstring/Glute wk5 day1

Back/Shoulders wk5 day2

CARDIO wk5 day3

Quad/Glute wk5 day4

Full Upper & Abs wk5 day5

CARDIO CIRCUIT wk5 day6

Hamstring/Glute wk6 day1

Back/Shoulders wk6 day2

CARDIO wk6 day3

Quad/Glute wk6 day4

Full Upper & Abs wk6 day5

CARDIO CIRCUIT wk6 day6

Hamstring/Glute wk7 day1

Back/Shoulders wk7 day2

CARDIO wk7 day3

Quad/Glute wk7 day4

Full Upper & Abs wk7 day5

CARDIO CIRCUIT wk7 day6

Hamstring/Glute wk8 day1

Back/Shoulders wk8 day2

CARDIO wk8 day3

Quad/Glute wk8 day4

Full Upper & Abs wk8 day5

CARDIO CIRCUIT wk8 day6

Hamstring/Glute wk1 day1

Community

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