Name: Playbook - Brooke Bohning - W5/D1 Glutes & Hamstrings
Uploaded: 2024-01-31T15:33:58.971Z
Duration: 45 min
Description: W5/D1 Glutes & Hamstrings

Couldn’t finish the lunges, I’m DONE 😮‍💨❤️‍🔥😮‍💨

vivi

Forgot to swipe and complete, so I lost what weights I did smh

Rosa-Anne Flores

Cheryl

Absolutely killer 🥵🥵🥵 been increasing weight every week and omg. I’m deceased. 💀

Emily

Did you feel that?

Is that some CONFIDENCE kicking in?!

You’re doing great! Week 5 is here!

Changes to todays workout 👇🏼
1. It’s time for a big girl barbell! Remember - an olympic barbell is 45 pounds. If you’re using a preloaded barbell for RDL’s or hip thrusts around that weight, I can say with confidence that you’re ready to try an olympic barbell even if you don’t put any weight on it.

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Support upper back on a bench (or soft box) 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

Pre Loaded Barbell Hip Thrusts

Dumbbell Loaded 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

DB B Stance Hip Thrust

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 with a slightly elevated platform and grab a pair of dumbbells to hold at your sides
2. Perform a reverse lunge stepping one leg back off the platform and lower yourself to a 90 degree angle
3. Alternate legs

Dumbbell Deficit Reverse Lunge

W5/D1 Glutes & Hamstrings

My legs hurt after this. The rdls were hard!

Grace

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

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

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

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

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

Payton

W2/D1 Glutes & Hamstrings

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 💪🏼💪🏼💪🏼😂

W5/D1 Glutes & Hamstrings

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