Name: Playbook - Brooke Bohning - W2/D1 Glutes & Hamstrings
Uploaded: 2024-01-31T15:33:58.739Z
Duration: 45 min
Description: W2/D1 Glutes & Hamstrings

Grace

I was really shakey so it was amazing. I feel so gooooddd

Rosa-Anne Flores

Still shook my way through the workout but felt like I have improved since the last one!

Payton

Julia

I added 2 15lb dumbbells to the RDLs. This was tough but good.

Cheryl

Time to step it up a notch! Great job for completing your first week!

This week, we’re going to make a few slight changes.

My advice for you this week: After you finished the workout that you thought was impossible for you to do, you either have to beat that same workout again, or if you can, start to increase the weight and push a bit harder. I know you can do this!

Changes for todays leg day 👇🏼
- Increasing to holding two dumbbells for our RDL (the weight can be similar to last week or you can slightly increase)
- Increase the weight of your dumbbell for hip thrusts
- Increase the weight of your dumbbell for sumo squat OR focus on time under tension and slow down your reps especially at the bottom of the rep.
- If you’re feeling comfortable to do so, add a small weight to your reverse lunges! 

YOU GOT THIS 💪

- Support upper back on a bench or 12 inch soft box depending on your height (my shorter gals might prefer a soft box) 
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell Hip Thrust

Body Weight Single Leg Hip Thrust

1. Start with your upper to mid back supported on a bench (my tall gals) or a 12inch soft box (my shorter gals)
2. Position one leg out to support you, and the working leg in your typical hip thrust stance
3. Focus on lowering both hips down and bringing them up to focus flexion in the working glute
4. Complete on both sides

B Stance Hip Thrust - BW

- Begin with dumbbells in each hand and feet hip width apart
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL 2

1. Grab a moderate to heavy dumbbell to hold in between your legs
2. Position yourself in a sumo stance - feet wider than hip width apart and toes pointed outward
3. While holding the dumbbell, lower yourself down by hinging at the hips first and then allowing your knees to bend naturally, bringing the dumbbell to the floor.
4. Maintain a strong core, bring the shoulders back to keep a neutral spine.
5. Never lock out the knees throughout the entire movement to keep constant tension in the muscles.

Dumbbell Sumo Squat

1. Start in a neutral standing position with feet hip width apart
2. Place one leg behind you, slightly outward to help maintain balance
3. Bend at both knees to lower yourself down into a lunge
4. Keep your front knee directly over your foot
5. Come back up to standing and alternate legs

BW Reverse Lunge

W2/D1 Glutes & Hamstrings

My legs hurt after this. The rdls were hard!

first time in the gym🥳!!! it was scary😭❤️

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

vivi

W1/D2 Chest, Shoulders & Triceps

Gina

Loved it as much as the first time 💜🤎

At first, I was really skeptical to do the assisted pull ups but I found a pull up machine and I felt a lot more comfortable. Overall I loved it!

W1/D3 Back & Biceps

Eeeks… my legs is burning! Enjoyed it!!!

Loved it! My gym didn't have a standing calf raise machine so I had to do it without one but overall the workout was great! I was really shakey doing the lunges after all of the exercises prior but I loved it!

W1/D4 Quads & Calves

Emelyn

W2/D2 Chest, Shoulders & Triceps

I’m slowly starting to get it and getting more comfortable in the gym 🙏🏼💕

It was a good work out! I felt the struggle on this one ;)

Did it with my mom! We both loved it. I challenged myself more than usual today so I was definitely feeling it.
I substituted the Smith machine pull up for the assisted pull up machines. I really enjoy doing that one

W2/D3 Back & Biceps

Make sure yall are training to failure. The last two reps should be hard to do :)

Shayna

W2/D4 Lower Body

Definitely need to challenge myself more.  Maybe do more reps or heavier weights. I'm not feeling a burn
The workout was great though!

W3/D1 Glutes & Hamstrings

This workout has me feeling like the Incredible Hulk 💪🏼💪🏼💪🏼😂

W2/D1 Glutes & Hamstrings

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