• Lying hamstring curl 
     • banded toes out, think of your 
        feet at 10 & 2 on a clock. This 
        will ensure we get outer glute 
        work
     • toes neutral, you should feel 
        this movement in the insertion
• Heels elevated banded KB squat
      • drive the glutes back and do 
         not allow the pelvis to rotate
• Smith machine lunges 
       • Elevate the front toes- you will see 
          I stacked two 10lb plates 
• Walking banded lunge 
       • Stay low keeping constant tension
          These are brutal 
• Smith machine squat - you will see I    
   drive my glutes back in the movement keeping        
   constant tension on the glutes 
• Abduction 
       • Pause reps, get a one sec pause as 
          The knees are out

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
*******Place your feet angled out toes go to 
10 & 2 o’clock. Imagine your feet on a clock 
- Lock your hips down, rotate your pelvis
Into the pad - TRY TO GET YOUR KNEES OFF THE PAD 
- Immediately following this movement take it into neutral positing with your feet (see next video ) and get listed reps

Lying hamstring leg curls toes out

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
*******Feet stay in neutral (straight) position

Lying hamstring leg curls toes neutral

• Elevate your heels on a 45# plate 
• Holding Kettlebell & squat. Foot placement out or straight 
• Make sure the pelvis does not tuck / rotate under or known as a butt wink
• Do not round the back 
• Now drove up out of the feet, you will feel glutes & hamstrings

kettle bell squat heels elevated

• In the smith machine elevate the front foots toe by stacking two 10lb plates. This works well 
• The front leg does the work, driving out of the heel, you will see my back leg floating. 
• Think of this as a one legged squat, these are definitely a challenging movement. 
• Perform the right immediately followed by the left then recover 
• I always where a belt in this movement protecting my low back

Smith machine lunge toes elevated

• I personally keep my hips back 
• Set your feet, mine are straight here 
• Do not allow the pelvis to rotate or butt wink
• Now squat, think you are sitting in a chair
• Try not to lock out at the top of the movement as this is not good for the knees

Smith machine squat

• Banded walking lunge
• With each step drive the knee out
• These are very hard, stay low and keep constant tension 
• Perform 15 forward 
• Your glutes should be 🔥now recover

Banded walking lunge

- Keeping your feet aligned with your knees 
- Push out your knees out against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Pause for 1 sec with the knees out and control the movement in, decrease weight until reaching listed reps or failure

Week 1 / Day 1

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