Name: Playbook - Christina Stephenson - W1/D5 Nov17 — Glutes, Hamstrings (New Split)
Uploaded: 2024-01-17T23:24:57.794Z
Duration: 70 min
Description: W1/D5 Nov17 — Glutes, Hamstrings (New Split)

Sheryl

Happy Friday!

Welcome to the second leg day of this new split. We’ve got posterior chain legs on the docket today. Hopefully those legs have recovered from Tuesday, but if they haven’t, take the movements slower and lighter than normal to ease into this week.

Click “Start Now” to get into the workout.

Reps: 8R
Modification: pick one of the following and stick with it during this split:

— wide stance goblet squats
— wide stance barbell sumo back or front squats
— landmine goblet or low hold sumo squat

Wide Stance Leg Press

Rep Range: 10-12R
Modifications: bodyweight sumo squats

Cues:
— Stand in a wide toed out stance (wider than hip width)
— Holding a heavy dumbbell with both hands, bent your knees to lower into the squat
— Place some pressure on the outside of your tripod foot grip to ensure your knees stay in line with your toes 
— Push your feet into the ground to return to a standing position and repeat

Dumbbell Sumo Squat

Reps: 10R per side
Modifications: no weight, can also lower the height of the box

Assisted Dumbbell Step Ups

Rep Range: 6-8R per side
Modifications: no weight, or staggered stance SL hip thrust, or double leg hip thrust (keep watching video to see all the modifications)

Weighted Single Leg Hip Thrust

Reps: 30-20-10R per side *feel free to increase weight as the reps decrease, if appropriate*
Modifications: no weight

*torso leaning forward makes this lunge more glute dominant*

Glute Focused Alternating Reverse Lunges

Reps: 20R
Modifications: prone dumbbell hamstring curl OR swiss ball hamstring curls

Prone Hamstring Curl

Reps: 15R
Modifications: bench supported hip thrust OR heels elevated glute bridges

Kneeling Banded Hip Thrust

Superset

W1/D5 Nov17 — Glutes, Hamstrings (New Split)

W1/D1 Nov13 — Chest, Shoulders (New Split)

W1/D2 Nov14 — Glutes, Quads (New Split)

W1/D3 Nov15 — Full Body (New Split)

W1/D4 Nov16 — Back, Shoulders (New Split)

W1/D6 Nov18 — Biceps, Triceps, Core (New Split)

W2/D1 Nov20 — Chest, Shoulders

W2/D2 Nov21 — Glutes, Quads

W2/D3 Nov22 — Full Body

W2/D4 Nov23 — Back, Shoulders

W2/D5 Nov24 — Glutes, Hamstrings

W2/D6 Nov25 — Biceps, Triceps, Core

W3/D1 Nov27 — Chest, Shoulders

W3/D2 Nov28 — Glutes, Quads

W3/D3 Nov29 — Full Body

W3/D4 Nov30 — Back, Shoulders

W3/D5 Dec1 — Glutes, Hamstrings

W3/D6 Dec2 — Biceps, Triceps, Core

Good one but no January workouts are showing up so I’m going back and doing previous workouts.

W4/D1 Dec4 — Chest, Shoulders

W4/D2 Dec5 — Glutes, Quads

W4/D3 Dec6 — Full Body

W4/D4 Dec7 — Back, Shoulders

W4/D5 Dec8 — Glutes, Hamstrings

W4/D6 Dec9 — Biceps, Triceps, Core

Those around the worlds at the end are killer (in a good way 😂)

W5/D1 Dec11 — Chest, Shoulders

W5/D2 Dec12 — Glutes, Quads, Adductors, Calves

W5/D3 Dec13 — Full Body

W5/D4 Dec14 — Back, Shoulders

W5/D5 Dec15 — Glutes, Hamstrings

W5/D6 Dec16 — Biceps, Triceps, Core

W6/D1 Dec18 — Chest, Shoulders

W6/D2 Dec19 — Glutes, Quads, Adductors, Calves

W6/D3 Dec20 — Full Body

W6/D4 Dec21 — Back, Shoulders

W6/D5 Dec22 — Glutes, Hamstrings

W6/D6 Dec23 — Biceps, Triceps, Core

W7/D1 Dec25 — Chest, Shoulders (Deload)

W7/D2 Dec26 — Full Body (Deload)

W7/D3 Dec27 — Glutes, Quads, Adductors (Deload)

W7/D4 Dec28 — Back, Shoulders (Deload)

W7/D5 Dec29 — Glutes, Hamstrings (Deload)

W7/D6 Dec30 — Biceps, Triceps, Core (Deload)

W1/D5 Nov17 — Glutes, Hamstrings (New Split)

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