Name: Playbook - Dana Linn Bailey - 6/25 | LEGS (Hams/Glutes)
Uploaded: 2026-06-23T17:32:35.314Z
Duration: 60 min
Description: 6/25 | LEGS (Hams/Glutes)

Stephani

LEGS (Hams/Glutes)

1. Gute focused Hypers  (weighted or banded)— 3 x 12-15

2. Superset:
 - Machine KAS glute bridge (top half rep partials) — 4 x 5
 - Machine Hip Thrust — 4 x 5
NOTE: We are starting with the partials first then right in to the full reps hip thrust

3. Leg Abducted Single Leg RDL — 3 x 12

4. Wide Stance (sumo) Reverse Hack — 4 x 8-10

5. Seated Leg Curl (dropset) — 4 x 8 drop 8

6. Superset* 
	- Elevated Machine Abduction — 3-8-10
	- Leaning forward Machine Abduction — 3 x 8-10

- Adjust the upper pad if needed so your upper thighs are lying flat across the pad, leaving enough room for you to bend at the waist without any restriction, your ankles securely under the footpads
- Internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you lower your upper body, you'll feel most of the tension in your hamstrings, but some will be in your glutes
- Descend to a range of motion that gives you a good stretch in your hamstrings (this range of motion will vary depending on your individual mobility and flexibility)
- Pause for a second at the bottom, then contract your glutes as hard as possible, raising yourself back to the starting position

Rounded Back Hyperextension (12-15)

 Superset:
 - Machine KAS glute bridge (top half rep partials) — 4 x 5
 - Machine Hip Thrust — 4 x 5

Setup: Position yourself in the machine with the lap pad across your hips. Place your feet so that when your hips are fully extended, your shins are perfectly vertical.

The Range: Lower your hips only about 2 to 4 inches (just until your shins begin to tilt backward).

The Drive: Powerfully drive your hips back up to the lockout.

The Squeeze: Hold the top for a split second, tucking your pelvis (posterior pelvic tilt) to fully shorten the glutes. 

Machine KAS Glute Bridge

- Lying down on the back pad, strap yourself in with the lap belt buckle or lever pad
- The band or pad should be tight around your waist, but not so tight it restricts your breathing
- Position your feet about shoulder-width apart
- Once in position, push up with the hips until fully locked in the top position so you can unlock the safety lever
- Lower your hips as low as you can, but do not bottom out the machine
- Keep your legs tensed and core engaged throughout the entire movement
- Push your hips up toward the ceiling in an explosive motion
- Stopping when your legs are in line with your back and your knees are at a 90 degree angle
- Pause at peak contraction, squeezing your glutes and hamstrings, before lowering to starting position with control
- Repeat for the desired number of reps, then re-lock the safety lever

Machine Hip Thrust

Superset

Leg Abducted Single Leg RDL (ea)

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

Reverse Hack Squat (Wide Stance)(8-10)

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Seated Leg Curl Drop-set (8 drop 8)

Superset* 
	- Elevated Machine Abduction — 3-8-10
	- Leaning forward Machine Abduction — 3 x 8-10

- Keeping your feet aligned with your knees 
- Push your legs outward against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Release with control and repeat

Butt Out of Seat Abduction Machine (8-10)

Leaning Machine Abduction (8-10)

Superset 

6/25 | LEGS (Hams/Glutes)

When I read it I thought ' that doesn't look too bad' 😂those goblets get me every time!

6/25 | LEGS (Hams/Glutes)

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