Name: Playbook - Chandler Nicoll - W5/D1: Glutes & Hamstrings (HOME)
Uploaded: 2023-12-31T16:45:55.268Z
Duration: 40 min
Description: W5/D1: Glutes & Hamstrings (HOME)

Robyn

Ruby

Week 5 Day 1 HOME🍑

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. 

Since you are working out at home make sure you adjust reps if needed to keep challenging your body

Feet wider than the bench 
Slowly lower body onto bench 
Press through heels to stand up

Box Squats

-Shoulder blades on bench or chair 
-press through heels 
-squeeze glutes the entire time

1 & 1/3 hip Thrusts

Superset

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

KB/DB Swings

Keeping shoulders firm on the ground 
Lift hips and squeeze glutes 
Take 4 steps out and four steps back keeping hips elevated the entire time

Hip Bridge Walkouts

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

W5/D1: Glutes & Hamstrings (HOME)

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.

W5/D1: Glutes & Hamstrings (HOME)

Community

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