Name: Playbook - Chandler Nicoll - W6/D1 Glutes & Hamstrings
Uploaded: 2024-03-02T15:28:35.587Z
Duration: 60 min
Description: W6/D1 Glutes & Hamstrings

Leg Day! 

Focusing on your glutes & hamstrings. Make sure not to speed through your reps & choose a weight that is challenging to you! You’ll see that the rep counts have gone down again so make sure to change your resistance as long as you do not sacrifice your form.

Standing Hip Rotations (each leg)

Start with feet hip width apart 
Chest up core tight 
Sit heavy in heels, down to 90 degrees 
Come about 1/3 of the way up and back down into the squat 
Then stand all the way up 
That is one rep

1 & 1/3 Squats

Warm Up

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

Band above knees 
Press out squeezing your glute 
Slow on the way in

Banded Abduction

Superset

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 (both legs)

Chest up, squeeze shoulder blades together 
Hinge at hips (act like you are closing a door with your glutes) keeping head down & spine neutral 
Slow on the way down keeping barbell close to your legs
Soft knees and stop at your range of motion 
Press through heels and stand up

Romanian Deadlifts

Barbell sits on traps 
Cross one leg back behind the other 
Sit heavy in your front heel

Barbell Curtsy Lunges (each leg)

Place band around legs 
Tuck hips 
Kick one leg out to the side 
Squeeze glute

Banded Lateral Kicks (each leg)

Make sure to do BOTH LEGS 
Keeping back straight & avoid arch your back 
Kick leg back & squeeze Glute the entire time

Cable Kick Backs

W6/D1 Glutes & Hamstrings

Lauren

Shelby

Ashley

W1/D1 Glutes & Hamstrings

Ciara

My arms are jello!
Maybe an alternative to push ups for beginners. I’ve never been able to do even 1 good one. I have 0% of those muscles. I replaced them with up right ones against my squat rack to hopefully help do something to the same area 🤞🏽

W6/D1 Glutes & Hamstrings

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