Name: Playbook - Christina Stephenson - Glutes and Hamstrings Leg Day
Uploaded: 2024-01-25T12:37:16.807Z
Duration: 70 min
Description: Glutes and Hamstrings Leg Day

Warm-up: lower body warmup (see warmup tab)

Focus: increasing strength in barbell RDL and unilateral posterior leg strength

Time: 70 minutes, including 10 minute spent on warmup and 3 warmup sets for barbell romanian deadlifts before the 6 working sets

Time: 20 seconds iso hold per side 
Modifications: don’t raise top knee and ankle

Additional Warmup: Side Plank Clamshell Iso Hold

I completed 3 warmup sets (getting comfortable with the bar and the weight incrementally each set) before I went into 6 sets of my working sets (heavier weight with longer rest)

Warmup for me — set 1 (bar) set 2 (bar plus light weight) set 3 (bar plus more weight)

Rep Range: 6-10R
Modifications: dumbbell Romanian deadlifts

Cues: 
— keep head in line with chest to maintain neutral spine (don’t let head look up)
— keep knees soft and weight distrusted throughout toes and heels
— push hips back to feel a stretch in your glutes and hamstrings
— once hips stop moving backward, push your feet into the ground to stand up

Barbell Romanian Deadlift (Warm-up Sets)

Reps: 6-8R 
Rest: 120 seconds
Modifications: dumbbell Romanian deadlifts

Cues: 
— keep head in line with chest to maintain neutral spine (don’t let head look up)
— keep knees soft and weight distrusted throughout toes and heels
— push hips back to feel a stretch in your glutes and hamstrings
— once hips stop moving backward, push your feet into the ground to stand up

Barbell Romanian Deadlift (Working Sets)

Reps: 8-8-10-10-10R 
Modifications: dumbbell full ROM hip thrust 

Cues:
— start seated on the ground with your mid back pressed against a bench 
— roll a loaded barbell over your legs and bring your feet to you so that your heels are in line with your knees 
— push through whole foot to drive hips up and engage glutes
— ensure heels don’t lift off the ground
— keep shins vertical at the top of the lift 
— lower until the plate hits the ground before pushing through feet for the next rep

Full ROM Barbell Hip Thrusts

Reps: 6-8-10R per leg 
Modification: b stance hip thrust or double leg hip thrust

Single Leg Hip Thrust

Reps: 8-10R per leg 
Modifications: seated single leg hamstring curl, Swiss ball single leg hamstring curl (less reps) or single leg glute bridge

Prone Hamstring Curls (Single Leg)

Reps: 10R
Modifications: seated double leg machine hamstring curl, double leg swiss ball hamstring curl

Glutes and Hamstrings Leg Day

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