Name: Playbook - Christina Stephenson - W1/D4 Jan12 — Glutes, Hamstrings, Quads
Uploaded: 2024-01-16T21:30:33.124Z
Duration: 55 min
Description: W1/D4 Jan12 — Glutes, Hamstrings, Quads

Happy Thursday!

Welcome to week 1 of this 6 week split. 

I would encourage you to keep track of your weights for these lifts, as we will be going back to a few of these next week and working to progress them.

Click “Start Now” to get started!

Rep Range: 10-12R
Modifications: dumbbell hip thrust, bodyweight hip thrust 

Tips: 
— keep shins vertical
— push through whole foot to drive hips up and engage glutes
— ensure heels don’t lift off the ground

Barbell Hip Thrusts

Rep Range: 10-12R
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

Rep Range: 8-10R
Modification: b stance single leg RDL

Assisted Single Leg RDL

Rep Range: 12-15R
Modifications: seated machine hamstring curl, Swiss ball hamstring curls, hamstring glute bridges or hamstring walkouts

Prone Machine Hamstring Curls

Compound Set

Rep Range: 8-10R per side
Modifications: no weight

Reverse Lunges

Rep Range: 30 seconds
Modification: seated adduction machine, cable or band straight leg hip adduction reps (12-15R)

Copenhagen Bent Knee Hold

Rep Range: 6-8R
Modifications: stand up with both feet and then squat down with one leg

Single Leg Getup

Rep Range: 15R each side
Modification: band or cable single leg hip abduction, seated machine abduction, clamshells

Bandslides

W1/D4 Jan12 — Glutes, Hamstrings, Quads

First workout on here and I did the very first one posted. I did it all in the comfort at my own home. I think I figured out how to check everything off at the end apparently every workout has a check of button deffs satisfying 😂 totally was to excited to get my workout in.

Katya

W1/D1 Jan9 — Quads, Calves, Glutes

Great besides doing push ups lol 😂 still did them even even if it was modified

Loved the workout, I struggle a lot with upper body. Still learning how to do bench press properly because I find it hard to feel my chest working. Overall really great workout!!

Larysa

W1/D2 Jan10 — Chest + Triceps

Great I totally have not done a back up or hour since before pregnancy. I remember why I liked it so much👍

My arms are noodles now! On a good way ;)

W1/D3 Jan11 — Back + Biceps

First Friday Fun I am red in the face!!! Good workout even though it may have been the hardest. 🤣

W1/D5 Jan13 — Full Body

Great!! First week done. All six days. 😅😅😅

W1/D6 Jan14 — Shoulders + Accessories

😅I’m a sweaty mess. Definitely pushed myself more and I’m happy about it.

Loved this workout! Really challenged me to push a little more than I usually would and set a new expectation for myself. Used two of the modifications and they worked very well!

W2/D1 Jan16 — Quads, Calves, Glutes

If you meant to make it hard to pick my phone and type this after finishing that no drop set. Than I guess I’m doing it right 😅😅😅 actually enjoyed this arm workout from last week. Means I’m getting stronger 💪

W2/D2 Jan17 — Chest + Triceps

Great 👍 Enjoying this workout. I am doing all of the workouts at home so I’m excited to go to the playground with my son and see if I can try to do some pull-ups. Playgrounds have the perfect option for that. 💪

Ok this time I did the work out 💪🏼😊👌🏼thanks

Sheryl

W2/D3 Jan18 — Back + Biceps

My first time using an excessive ball in a workout.. loved it!!!

W2/D4 Jan19 — Glutes, Hamstrings, Quads

Almost didn’t want to do it but so happy I got it done. My trick to get my workouts done is to NOT look ahead of what’s next on the workout schedule. Just do what’s in that block of work. It’s what got me through this week 👍😅

Loved the circuit! Great way to change things up and I got a great workout from it!

W2/D5 Jan20 — Full Body

W2/D6 Jan21 — Shoulders + Accessories

Was able to go up in weight for my back squats! Woohoo!

W3/D1 Jan23 — Quads, Calves, Glutes

Great workout this morning, used some of the modifications and they worked really well! The videos really help me with trying new things

W3/D2 Jan24 — Chest + Triceps

Great 👍 I totally loved the run to fail set. Perfect challenge and I was surprised I went longer than I thought I could.

Wahoo! The rack run was quite the finisher! 💪🏼

W3/D3 Jan25 — Back + Biceps

Love how these workouts are consistent yet there’s something new for me to try every time!

W3/D4 Jan26 — Glutes, Hamstrings, Quads

W3/D5 Jan27 — Full Body

W3/D6 Jan28 — Shoulders + Accessories

Starting my 4th week. Feeling good and stronger. I’m less shaky in my lunges and I can do it more properly instead of a half a lunge. Who knew I would be excited for lunges let alone sneaky lunges. 😂

W4/D1 Jan30 — Quads, Calves, Glutes

I was looking forwards to this workout. I am really enjoying upper body days. 😃 I think it’s because I am getting stronger and I’m not as intimidated by them.

W4/D2 Jan31 — Chest + Triceps

W4/D3 Feb1 — Back + Biceps

Saw some results during this workout as far as increased overall strength! Helped me to slow down and feel the movements properly

W4/D4 Feb2 — Glutes, Hamstrings, Quads

The walking lunges at the end are killer!!

Got my heart rate up with that last one! 💗💥👌🏼

W4/D5 Feb3 — Full Body

W4/D6 Feb4 — Shoulders + Accessories

Got my heart rate going with this one! ❤️💪🏼💥

W5/D1 Feb6 — Quads, Calves, Glutes

Got up a good sweat and muscle burn, love it! Made me push myself

W5/D2 Feb7 — Chest + Triceps

W5/D3 Feb8 — Back + Biceps

I LOVE LEG DAY. The workouts in the app are really helping me keep making progress. I love that this workout was actually fairly quick but really hit the booty

W5/D4 Feb9 — Glutes, Hamstrings, Quads

What a great way to end a Friday! Pushed me to a great sweat! 💪🏼💗

W5/D5 Feb10 — Full Body

W5/D6 Feb11 — Shoulders + Accessories

W6/D1 Feb13 — Quads, Calves, Glutes

W6/D2 Feb14 — Chest + Triceps

Did 2 sets of 6 pull-ups for the first time today!

W6/D3 Feb15 — Back + Biceps

This was a great workout, I’ve learned so many new ways to target my lower body with the workouts in the app

W1/D4 Jan12 — Glutes, Hamstrings, Quads

More workouts from Christina Stephenson