Name: Playbook - Clara Lai - Week 5-6 : Glutes and hamstrings
Uploaded: 2022-04-24T03:41:23.147Z
Duration: 60 min
Description: Week 5-6 : Glutes and hamstrings

Diana

This is a glutes and hamstrings focused workout. You will be repeating this workout on week 6

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground
- Aim to increase weight after each set

Sumo deadlift

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
*reps in total

Dumbbell reverse lunges

Superset 1

- Start with performing a good morning
- And perform a squat from there

Barbell good mornings to squats

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian split squat

- Support upper back on a bench and the DB across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Superset 2

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- RDL with staggered stance, one feet behind 
* reps for each leg

Single leg RDL

Superset 3

- Lean forward to make this glute focused

Machine hip abduction

- 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

Week 5-6 : 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 5-6 : Glutes and hamstrings

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