Name: Playbook - Chandler Nicoll - W3/D1: Glutes & Hammies
Uploaded: 2023-12-31T16:45:55.063Z
Duration: 45 min
Description: W3/D1: Glutes & Hammies

Ruby

Killer workout 🏋🏾‍♀️ . I feel stronger already!!

Rayanna

Miranda

Ooooooo I can already feel how sore my legs are going to be

Kirstie

I felt in my back during the exercise with the dumbells and one leg on a chair? I suppose it shouldn't feel it in my back?

We made it to week 2! Great job! Day 1 we are starting with those glutes & hammies. This is both the gym & home based option just make sure to only do the exercises that are assigned to either one💪🏽  You’ll see that your rep counts have increased so try to maintain those weights you have been using or even increase! 

Tips to be successful: 
1. Don’t speed through your reps, feel the movements
2. Still to rest times given (don’t rest too long to too little) 
3. Challenge yourself but keep form in mind, option out if needed to build that strength! 

Equipment at home: 
Dumbbells or household items at medium weight

Shoulder Blades on bench 
Tuck chin & look straight at knees 
Press through heels using glutes to move the weight 
Pause at the top for 2-3 seconds

Pause Barbell Hip Thrusts (GYM)

Feet hip width apart 
Shoulder blades on bench 
Press through heels 
Squeezing glutes the entire time

Dumbbell Hip Thrusts (AT HOME ONLY)

This is a superset you will have two exercises back to back with little to mo rest in between. 

You should feel this in your hamstrings & your glutes🍑

Place one leg on the bench 
Push hips back, hinge bringing chest parallel to the ground 
To your range of motion 
You should feel this in your hamstrings & glutes

Bench SL Deadlifts

Dumbbell Sumo Squat

Glutes & Hamstrings Super set

Make sure to watch the whole video for the lunge if you are looking for the option demo. 

You can do both of these body weight as well!

1. Grab one dumbbell or something of medium weight 
2. Step out wide push hip back into lunge 
3. Drive knee to chest and bring dumbbell to shoulder 

Option: take out power and pause before bringing knee up

Lateral Lunge to Power Knee Raise

Keep tension on the band starting with feet hip width apart 
Step on me foot in step out 
Staying low in squat

Banded Side to Sides

Inner thigh & Glute medius super set

Get ready to burn those legs out. Two exercises back to back with no rest in between. 

Option: for jump squats take out jump & do a squat to calf raise this will help with knee discomfort 

You got this💪🏽

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

1. Keep Back Flat Against the Wall
2. Legs are at a 90 degree
3. Loft heels off ground and squeeze calves

Wall Sit to Calf Raise

Lower Body Conditioning

W3/D1: Glutes & Hammies

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

Angie

Angela

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W3/D1: Glutes & Hammies

Community

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