Name: Playbook - Charity Witt - W1 D4 Glutes/hamstring
Uploaded: 2023-07-17T01:02:42.158Z
Duration: 90 min
Description: W1 D4 Glutes/hamstring

Emily

Nicole Damon

I am loving these workouts!! This is exactly what I needed to get back at it

Ashley

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings/glutes
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Increase weight as reps decrease

Elevated hip thrusts

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

W1 D4 Glutes/hamstring

Amazing, legs on fire. I need to work on my balance with the box steps but really enjoyed the whole session!

Lissa

Wow! Leg BURNER! Didn’t seem tough until I was actually in it- great workout!

Amanda

W1 D1 Legs

Patricya

Loved this can’t wait for the end results to start coming in!

Tracey

W1 D2 Upper

This workout got me so exhausted. I had to take 3-4 mini brakes during the 30min stairs workout. Overall great workout.

Roger Moreno

W1 D3 Cardio/Core

Fun workout!
Only thing is exercise #3 (if I remember correctly) is missing reps and rounds count (or at least it was missing it for me, maybe a glitch)

W1 D4 Glutes/hamstring

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