Name: Playbook - Clara Lai - Week 3-4 : Glutes and hamstrings
Uploaded: 2022-04-24T03:25:47.107Z
Duration: 60 min
Description: Week 3-4 : Glutes and hamstrings

This is a glutes and hamstrings focused leg workout. You will be repeating this workout on week 4

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Optional: add a band around the thighs

Glute bridge

- Stay in a glute bridge position
- Perform abductions
- Optional: add a band around the thighs

Glute bridge abductions

Glutes warm up

- Stand in a wide toed out stance 
- Hold a barbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

T bar sumo squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Can use barbell / smith machine to perform this

Smith machine hip thrusts

- 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
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (dumbbell)

Superset 1

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Start with kettlebell (or DB) on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset 2

- Keep your chin tucked to maintain a neutral spine
- Squeeze at the top to engage your glutes

Back extension (Glute focused)

Week 3-4 : Glutes and hamstrings

Amazing start to the program. I can feel it in my lower body. So looking forward to the rest of the program!!

Sherin

It was such a great workout! I could feel that it’s working already haha

Abigail

Week 1-2 : Legs (1)

Loved it! The only thing I was unsure about is the intensity of each set as you go through. But great well rounded workout!

Week 3-4 : Glutes and hamstrings

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