Name: Playbook - Chandler Nicoll - W4/D1: Glutes & Hamstrings (GYM)
Uploaded: 2023-12-31T16:45:55.166Z
Duration: 45 min
Description: W4/D1: Glutes & Hamstrings (GYM)

Rayanna

Congratulations!! You’ve officially made it to week 4 & the second half of this program. I am so PROUD of you & HAPPY for you. 

You are continuing to show love to your body and working towards whatever goal you have! 

This week you will see some of the same compound movements but things have changed a bit. We will see how much you have progressed over the last few weeks and will continue to grow. 

Make sure to choose weights that are challenging for you!

Slow & Controlled on the way down
Press through middle of feet & heels on the way up 
Keep tension in glutes

Box Squats

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

Grab two dumbbells 
Keep chest up back straight 
Hinge at hips, push glutes back 
Only go down to your range of motion 
Using hamstrings/glutes to move weight

Dumbbell Deadlifts

Chest Up, back straight 
Hinge at hips
Use glutes & hamstrings to move weight to shoulder height no higher

KB/DB Swings

Hamstring Superset

Grab one or two dumbbells 
Cross one leg behind the other slightly 
Drop back knee heavy in front heel

Dumbbell Curtsy Lunges

Dumbbell Sumo Squat

Booty Superset

W4/D1: Glutes & Hamstrings (GYM)

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

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

Ruby

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.

W4/D1: Glutes & Hamstrings (GYM)

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