Name: Playbook - Danny Saltos - Camila Coehlo - Hamstrings, Glutes, and Core Workout
Uploaded: 2024-01-15T05:56:21.190Z
Duration: 60 min
Description: Camila Coehlo - Hamstrings, Glutes, and Core Workout

Perfect to kick off my Monday morning 🤩

Anette Solveig Grasmo

Ingrid

Sandra

Shannon

Great way to start the day! Feel good all over!! 🚀🚀🚀

Cbel

Love love 🍑 days please more 

🍑 challenge

Paula

Loved every second of it! Amazing workout 🔥👏🏼

Irina

Khanim

Awesome as always! Camila is the best!! 🔥

Andrea

Rosa

Amazingggggg love it simple yet effective

Samo

Camila is back with another workout 💪🏽 

This time we focus on hamstrings, glutes, and core.

This workout requires gym equipment.  

If you do not have access you can always send me a DM through the app and I offer modified movements.

Remember to tag both of us in your sweaty selfies on IG 🔥🔥

This is a proper warm up for the work ahead.  
Remember, this is not to exhaust you but to wake the body up. 
Use this time to connect your mind and body and focus on form and your breathe.

Squat walk out (Camila)

Keep your torso upright as you perform an alternating reverse lunge. 

Each step back is a rep.

Alternating Reverse Lunge (Camila)

Single leg glute bridge (Camila) Right

Single leg glute bridge (Camila) Left

Focus on a strong core by pulling in your navel and rib cage. 

Squeeze in your glutes and hamstrings

Plank (Camila)

Warm Up

We push a little harder than the movement prep but still working light.  

A little more focused in this block so take the time to really activate your glutes, hamstrings, and core.

Complete minimum 2 rounds and do 3 of times allows

The focus here is stretching the glutes and hamstrings. 

Hinge at the hips with your hands at the side of your head.

Good Mornings (Camila)

This version of a sit up is great as part of our warm up series.  

It allows you to use the weight of your arms for support

Free Hands Sit ups (Camila)

Laying on your back lift your butt a few inches off the ground. 

Squeeze in your glutes and press through your heels.

Hamstring bridge (Camila)

Pre Fatigue Round

This block of work utilizes the hip thrust and lunge. 

I add modifications to both that offer a little spice. 

The b stance is a great way to isolate one side at a time so that you do not favor your strong side only.  
You will notice that I have Camila using bands as well.  This was done to add a dynamic element to the movement. Feel free to just use the barbell as that will suffice just fine.

With your shoulder blades on a bench 

Tuck your chin and keep your gaze straight ahead (not up at the sky) 

Left foot forward (toes lifted) and right foot flat 

Complete prescribed reps per side.  For example if the exercise calls for 10 reps that equates to 10 reps per leg

B stance bench hip thrust (Camila) Left foot flat

B stance bench hip thrust (Camila) Right foot flat

Lunge forward with one leg and hinge at the hips to bring your chest over the leading leg. 

Push back and stand tall 

Repeat on the other leg 

Each step forward is one rep.

Alternating forward hinge lunge (Camila )

Block 1

The supine deadlift is one of my favorite tweaks to the classic barbell deadlift.  

I find that I get a better grip and allows for a more focused deadlift.  I can really feel my hamstrings and glutes activate. 

The hamstring walk out is a simple yet effective combination to use after the deadlift.

Supine barbell Deadlifts (Camila)

Hamstring walk outs (Camila)

Block 2

We finish this leg series with heavy step ups and cable deadlifts. 

The cable deadlift is a real nice change to the standard dB or barbell version.  You can get a great stretch utilizing the cable
Machine.

Complete prescribed reps per leg.  

For example if the exercise calls for 10 reps that equates to 10 reps per leg

Heavy DB Step Ups (Camila) Left

Heavy DB Step Ups (Camila) Right

Cable Deadlifts (Camila)

Block 3

Unlike many of my other clients where I finish a workout with some cardio - with Camila we only focus on core in the end. 

Complete these two movements for 2 rounds with no rest.

Laying on your back with your hands by the side of your hips 

Lift your legs to draw a half circle. 

Tap feet at the top and go back the same path without touching the floor

Abs leg circles (Camila)

You can use a DB, sandbag, or any weight for this movement

Weighted Rotations (Camila)

Core finisher

Camila Coehlo - Hamstrings, Glutes, and Core Workout

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Melissa

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Burning 🔥 amazing! Keep ‘em coming 🙌🏽

Khrystyna

Camila Coelho - Legs and Booty Workout

The time estimates for these workouts are just not accurate at all. I have a gym with all the same equipment and it takes longer than what is listed. By a lot

Camila Coehlo - Hamstrings, Glutes, and Core Workout

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