Name: Playbook - Brooke Bohning - W1/D1 Glutes & Hamstrings
Uploaded: 2024-05-02T03:33:52.815Z
Duration: 60 min
Description: W1/D1 Glutes & Hamstrings

Mikaela Secore

Ashley

Raven

questions? dm me!

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💪 MUSCLE(S) TARGETED:

- quads
- glutes
- inner thighs
- hamstrings
- core

⚡️THIS IS A COMPOUND MOVEMENT

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbell
- smith machine
- landmine
- barbell

🏋️‍♀️ EXERCISE ALTERNATIVES:

- dumbbell sumo squat
- landmine sumo squat

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- place your feet wider than shoulder width apart and toes slightly outward
- grip the barbell with your hands placed inside of your legs
- lower your hips down to be in a low sumo position to start
- drive through the glutes to bring your body upright
- brace your core
- roll the shoulders back

👟 FOOT STANCE:

- sumo stance, toes pointed out

✊ GRIP:

- pronated (overhand) while using barbell

Sumo Deadlift - sculpt gym

💪 MUSCLE(S) TARGETED:

- glutes
- hamstrings

⛓️ EQUIPMENT ALTERNATIVES:

- 10, 25, 35 or 45lb plate
- smith machine
- barbell

🏋️‍♀️ EXERCISE ALTERNATIVES:

- floor glute bridge
- barbell hip thrust
- glute drive machine

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- position your shoulder blades / upper back on a bench or soft box
- position your feet hip width apart. as you come up in the movement, your legs should create a 90 degree angle
- place the weight on the tops of your thighs, or barbell in the creases of your hips
- brace your core and maintain a neutral spine, keep your gaze looking forward
- drive through the glutes to come up to table top

👟 FOOT STANCE:

- hip width

✊ GRIP:

- if using a barbell, you can use an overhand (pronated) or underhand (supinated) grip on the bar - which ever feels most comfortable for you.

Dumbbell Hip Thrust - sculpt gym

💪 MUSCLE(S) TARGETED: 

- hamstrings

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbell in between ankles
- cable machine with ankle attachment, lying on bench or stomach

🏋️‍♀️ EXERCISE ALTERNATIVES: 

- machine seated hamstring curl
- lying bosu ball leg curl

❓ HOW MUCH WEIGHT SHOULD YOU USE? 

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS: 

- machine pads should hit the back of your ankles (not calves)
- knees should be just off of leg pad
- hips positioned at the bend of the machine
- do not lock out the knees at any time during the movement

👟 FOOT STANCE:

- neutral

✊ GRIP:

- N/A

Hamstring Curl - sculpt gym

💪 MUSCLE(S) TARGETED:

- glutes
- hamstrings

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- smith machine
- kettlebell (beginner friendly)
- barbell
- preloaded barbell
- landmine (beginner friendly)

🏋️‍♀️ EXERCISE ALTERNATIVES:

- good mornings
- glute hyperextension

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- form first over weight
- if you can perform 10-12 reps while maintaining proper form, increase the weight.
- the last two reps of each set should be challenging to push through while maintaining proper form.

✅ KEY POINTS:

- hold the weight at your sides
- roll the shoulders back
- wherever your chest looks, so does your face. keep your chin tucked
- hinge at the hips while maintaining a slight bend in the knees
- keep the weight as close to your legs as possible
- bring the weight down midshin
- maintain a neutral spine
- brace your core

👟 FOOT STANCE:

- hip to shoulder width apart

✊ GRIP:

- pronated (overhand)

RDL - sculpt gym

💪 MUSCLE(S) TARGETED:

- glutes
- hamstrings

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbell
- kettlebell
- plate

🏋️‍♀️ EXERCISE ALTERNATIVES:

- any single leg rdl variation
- RDL’s

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- choose a weight you can do 12-15 reps with
- the last two reps should be hard to push through with proper form

✅ KEY POINTS:

- support one leg on a bench
- hold the weight in the hand of the working side
- keep a slight bend in the working leg
- hinge at the hips
- keep the weight as close to your leg as possible
- bring the weight down mid shin, feel a stretch in your glute & hamstring
- drive through the glutes to bring you back upright

👟 FOOT STANCE:

- neutral

✊ GRIP:

- pronated (overhand)

Bench Supported SL RDL - sculpt gym

💪 MUSCLE(S) TARGETED:

- glutes
- quads
- hamstrings
- core

⛓️ EQUIPMENT ALTERNATIVES:

- bodyweight
- dumbbells
- kettlebells
- smith machine
- preloaded barbell
- landmine
- cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- reverse lunge

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- choose a weight you can perform 12-15 reps with while maintaining proper form

✅ KEY POINTS:

- if the set says 12 reps, you perform 12 reps on each leg. not 6 and 6
- bring one leg back and slightly out to support your balance
- hinge at the hips and bend the working knee
- drive up and bring the stabilizing leg knee up to the chest

👟 FOOT STANCE:

- neutral

Reverse Lunge + Knee Up - sculpt gym

💪 MUSCLE(S) TARGETED:

- glute maximus

⛓️ EQUIPMENT ALTERNATIVES:

- bodyweight

🏋️‍♀️ EXERCISE ALTERNATIVES:

- banded kickback

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- use a weight that you can perform 15-25 reps with

✅ KEY POINTS:

- keep in a slightly upright position
- kickback using your glute
- small ROM (range of motion)

👟 FOOT STANCE:

- neutral

✊ GRIP:

- N / A

Glute Cable Kickback - sculpt gym

W1/D1 Glutes & Hamstrings

vivi

W1/D1 Welcome to SCULPT

Not very often I commit to 30 min of cardio, but here we are 🤘🏼🤘🏼 loved it!

W1/D2 CARDIO

Lovedddd it, probably one of my favorites to train!

W1/D2 Chest, Shoulders & Triceps

W1/D3 Quads & Calves

W1/D4 Back, Shoulders & Biceps

W1/D4 CARDIO

W1/D5 Glutes & Abs

W1/D6 CARDIO

W2/D1 Glutes & Hamstrings

W2/D2 CARDIO

W2/D2 Chest, Shoulders & Triceps

W2/D3 Quads & Calves

This is my week 4 doing the sculp program and let me tell you that waist is getting snatched 😍😍

W1/D1 Glutes & Hamstrings

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