Name: Playbook - Dana Linn Bailey - LEGS (Glutes/Hamstrings)
Uploaded: 2023-12-27T14:27:39.519Z
Duration: 60 min
Description: LEGS (Glutes/Hamstrings)

Gino

Chris Woodson

Xyzia Guzman

loved it.   Couldn’t superset some due to gym setup but great

Anne

Gonna be sore, but totally worth it 🔥🔥

Carly

Dani

I thought I was killing it in the gym until I did this workout! I love it ❤️

Miranda

Randi Armstrong

Sherlyn McCormick

Ship

Great, some were to hard so I just looked back at the your last week’s exercises I wrote down and done the ones I could complete. It would be great to be able to see those as well as the new ones in case the newer ones are to hard. As a beginner myself it makes me feel better when I’m able to complete the task. Thanks and Love Your App and Workouts.

Brandy

Wow . Quad and glutes will hurt in a good way tomorrow

Susan Hersch

Vicky

Walking and bending down are already difficult after that one. Great workout though!

Julie

Brittney

Krista

Anna

Melissa

MaryBeth 

Lisa

Calvin

alternative working set if you dont ex have hacklift

Reidun

Lara

My glutes are on fiyaaa 🔥🔥🔥
Def took your advice and focused on the reps even if it meant going with body weight. Thanks!!

Joycelyn BENJAMIN

Erica

Ashley

That felt hard after yesterday’s eating 🤯🙄😂

Brianna

Colton

The curtsy step up was a killer, loved it!! 💪😉

Kelima Kamaric

Wayyy to much cheese dip yesterday so I couldn’t wait to put it to use in todays leg day!

Dawn

Carolyn J

Tiffany

Lacey

Cindy

Elle

Ananda

1. Superset:
- Machine or BB Hip Thrust 4 x 12/10/8/8
- Abduction machine 4 x 12-15
NOTE: For both of these exercise I want you to SLOW the reps down and HOLD each rep for a good solid 1-2 sec at full contraction 

2. Superset:
- Reverse Hack Squat 4 x 12/10/8/8
- Reverse Hack Good Morning 4 x 12/10/8/8
NOTE: I’m using the same weight for both exercises, just trying to match the reps with the squats and the good mornings. 

3. Superset: 
- Lying Leg Curl 4 x 20 (10 + 10 partials)
- Vertical Leg Press (or Feet High Leg Press) 4 x 15/12/10/10
NOTE: If you do not have a vertical leg press, you can do these on a smith machine, or you can choose to do a leg press with your feet high on platform. For the leg curls each set is a drop set

4. Curtsy Step Up 3 x12 each side

5. Superset;
- Banded or Weighted Hypers 4 x 10-12
- Bodyweight Hypers 4 x Failure
NOTES: basically just a drop set from weighted or banded hypers to just using your body weight.  Key thing on hypers is kep your head lower than your hips.  My back stays rounded over so I’m not engaging my lower back just my glutes and hamstrings

- Machine or BB Hip Thrust 4 x 12/10/8/8
- Abduction machine 4 x 12-15

NOTE: For both of these exercise I want you to SLOW the reps down and HOLD each rep for a good solid 1-2 sec at full contraction

- Support upper back on the bench and set the strap or pad across your hips 
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position

Machine Hip Thrust

- 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

Abductor Machine

Superset

- Reverse Hack Squat 4 x 12/10/8/8
- Reverse Hack Good Morning 4 x 12/10/8/8

NOTE: I’m using the same weight for both exercises, just trying to match the reps with the squats and the good mornings.

- 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

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Reverse Hack Squat Good Morning

- Lying Leg Curl 4 x 20 (10 + 10 partials)
- Vertical Leg Press (or Feet High Leg Press) 4 x 15/12/10/10

NOTE: If you do not have a vertical leg press, you can do these on a smith machine, or you can choose to do a leg press with your feet high on platform. For the leg curls each set is a drop set

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

20 (10 + 10 partials)

Lying Hamstring Leg Curls

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical Leg Press

- Hold dumbbells at the shoulders
- Standing with a bench to your side, bring your outside leg forward and up onto the bench
- Stand up onto the bench bringing your back leg up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

- 12 reps each leg

DB Curtsy Step-up

- Banded or Weighted Hypers 4 x 10-12
- Bodyweight Hypers 4 x Failure

NOTES: basically just a drop set from weighted or banded hypers to just using your body weight.  Key thing on hypers is kep your head lower than your hips.  My back stays rounded over so I’m not engaging my lower back just my glutes and hamstrings

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Place the band around your upper back
- Cross your arms over your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- You want to internally rotate your shoulders and deliberately round your upper back
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position

Banded Hyperextensions

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- You want to internally rotate your shoulders and deliberately round your upper back
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position

Hyperextensions

LEGS (Glutes/Hamstrings)

Emilee

Rachel

LEGS

Amy Wilkinson

Cynthia Miller

Claudia

Rachelle

So awesome! I do a lot of these movements already but the variations and added videos were a great complement to my workout. Love the way the app is put together. Much more functional than others I have tried.

LEGS (Glutes/Hamstrings)

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