Name: Playbook - Brooke Bohning - W1/D1 Glutes & Hamstrings
Uploaded: 2024-05-02T03:33:52.668Z
Duration: 60 min
Description: W1/D1 Glutes & Hamstrings

Bailey

Makayla

Karen

Omg my 🍑 is on fire!!! I love this and sooo appreciate the lazy days with these awesome at-home friendly workout options. I also love the breakdown to help me with my form. Hoping to perfect it enough to get the courage to hit the gym and know my form is 💯💯

Misha

Nathalie 

questions? dm me!

1UP Nutrition | code brookeworksout
Buffbunny Collection | code brookeworksout

▫️ My Amazon Storefront | https://www.amazon.com/shop/influencer-5e9d908e?ref_=cm_sw_r_apin_aipsfshop_aipsfinfluencer-5e9d908e_Y44YYXSHG180T242W1CV 
▫️ Shop My Gym Fits | https://www.shopltk.com/explore/brookeworksout
🎧 Apple Playlist | https://music.apple.com/us/playlist/brookeworksout/pl.u-aZb0D45FVomjM2

💪 MUSCLE(S) TARGETED:

- quadriceps
- hamstrings
- glutes
- calves
- core

⚡️THIS IS A COMPOUND MOVEMENT

⛓️ EQUIPMENT ALTERNATIVES:

- bodyweight
- dumbbell
- kettlebell
- preloaded barbell
- smith machine
- hack squat
- landmine
- barbell

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform any type of squat that you feel the best mind to muscle connection with, with the equipment accessible to you stated above.
- if you are trying to work on your form, using a box to slightly tap your glutes on behind you (box squats) is a great tactic to build your form

❓ 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:

- stand with feet sumo width apart
- position the barbell on your upper back, below the neck
- keep your chest up and back straight as you hinge your hips and bend at the knees to lower your body through a full range of motion into squat position.
- keep the weight in the heels of your feet
- inhale as you lower into the squat
- exhale as you come up

👟 FOOT STANCE:

- sumo stance feet pointed slightly outward

Sumo Squat - sculpt home

💪 MUSCLE(S) TARGETED:
- glutes
- hamstrings

⛓️ EQUIPMENT ALTERNATIVES:
- dumbbell
- kettlebell
- plate
- bodyweight


🏋️‍♀️ EXERCISE ALTERNATIVES:

❓ HOW MUCH WEIGHT SHOULD YOU USE?
- if you can do 10 reps while maintaining proper form, increase the weight
- the last two reps of each set should be challenging to push through with proper form

✅ KEY POINTS:
- drive through the heels of your feet
- brace your core
- squeeze the glutes



👟 FOOT STANCE:
- hip width

✊ GRIP:

Dumbbell Glute Bridge - sculpt home

💪 MUSCLE(S) TARGETED:
- glutes

⛓️ EQUIPMENT ALTERNATIVES:
- bodyweight
- dumbbells

✅ KEY POINTS:
- drive through the heels of the feet
- brace your core
- hold at the top of the movement for 5 seconds

👟 FOOT STANCE:
- hip width

Glute Bridge + 5 Sec Hold - sculpt home

💪 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)

Dumbbell RDL - sculpt home

💪 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 home

💪 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 Kickback Variations - sculpt home

W1/D1 Glutes & Hamstrings

W1/D2 CARDIO

Burning literally burning but the best kind!

Toni

W1/D2 Chest, Shoulders & Triceps

Nancy

Still laughing because i thought those frosh squats would be easy 😅😩🔥

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

W2/D4 Back, Shoulders & Biceps

W2/D4 CARDIO

W2/D5 Glutes & Abs

W2/D6 CARDIO

W3/D1 Glutes & Hamstrings

W3/D2 CARDIO

W3/D2 Chest, Shoulders & Triceps

W3/D3 Quads & Calves

W3/D4 Back, Shoulders & Biceps

W3/D4 CARDIO

I love this app!! I feel like I’m working out for the first time ever! It feels Perfect for my body type + I can see results already. 6 weeks in and I feel so much more energy.

W1/D1 Glutes & Hamstrings

Community

More workouts from Brooke Bohning