Name: Playbook - Dana Linn Bailey - LEGS | Ham & Glutes
Uploaded: 2023-12-27T14:27:39.852Z
Duration: 45 min
Description: LEGS | Ham & Glutes

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Fotini

Laura

Teri

Yvette

Oh how I missed splitting leg days. This was a fun one!

Daniel

Claudia

Kristi Reynolds

Didn't have elevated leg press, but made stuff up

Hippie

It was absolutely a pump for sure got me sweating like no tomorrow. Great exercise on my way to do my cooldown!

Jeremiah quintero

Barbara Griswold

Alexzandria

Kelly

Carly

Debby

Danielle

Tanya

Amazing; I loved it! I hate leg day, but I actually really enjoyed this.

Sara

Beki Mcmahon

Devon

Cinthya Vega

Justin

11/13: LEGS (Hams/Glute Focus)

1. SS:
- Seated or Lying Leg Curl 4 x 10 + last rep of every set ISO HOLD to failure
- Vertical Leg Press 4 x 20

2. SS:
- BB Toes Elevated Stiff Leg Deadlift 4 x 12
- BB Sumo Deadlift 4 x 10-12
NOTE: Im using the same weight for the SLDL as I am for the sumo deadlift. You’ll be just changing your foot placement and bending your knees for the sumo dead.

3. SS:
- Barbell Hip Thrust (or Hip Thrust machine) 4 x 12/10/8/8
- Abduction Machine (or Glute Bridge Banded Abductions) 4 x 12 - 15

4. SS:
- Weighted Step-up 4 x 10-12
- Glute Kickback (machine, cable, or band) 4 x 15 (each side)

NOTE: If working out with a partner have your partner give you manual resistance on the ISO HOLD and you just hold as long as you can. You can re-create a vertical leg press using a smith machine. Lie on your back and push the bar up with your feet.

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

Lying hamstring leg curls (+ ISO hold)

- 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

Superset

- 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 stiff leg deadlift (elevate toes)

- 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

Sumo deadlift

NOTE: I want the Hip Thrusts slow, with a 1 second hold at the top of each rep. Same thing goes for the abductions, slow and hold each rep and really focus on squeezing your glutes.

- Support your upper back on a bench and place the barbell across your hips
- With both knees bent to 90 degrees and feet on the floor
- Drive through your heels as you push your hips up
- Pause at full contraction then lower your glutes back toward the floor

Barbell hip trust

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction

NOTE: Pick a tall enough bench or box that your hip crease is below parallel to your knee. You will use more glutes and hams with a deeper step. Also try your best not to push off with opposite foot.

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Step ups (hold weights)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

LEGS | Ham & Glutes

Emilee

Rachel

LEGS

Gino

Amy Wilkinson

Cynthia Miller

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 | Ham & Glutes

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