Name: Playbook - Eliza Katoa - 04/25 Glutes & Hamstrings - Gym
Uploaded: 2024-04-29T04:08:08.733Z
Duration: 56 min
Description: 04/25 Glutes & Hamstrings - Gym

I can totally feel my legs getting stronger!! Love your workouts!🤩🤩

katie

Tips for Maximizing Your Workouts:

Focus on Form: Proper form is crucial for preventing injuries and effectively targeting the intended muscles. Prioritize quality over quantity in every repetition.

Maintain Muscle Tension: Keep your muscles under tension throughout the entire range of motion. This ensures maximum engagement and promotes muscle growth and strength development.

Avoid Rushing: Resist the urge to rush through your workout. Slow and controlled movements allow for better muscle activation and help you maintain proper form.

Lift to Failure: Push yourself to the point of muscular failure on your last set of each exercise. This means performing repetitions until you can no longer complete another with good form. This technique stimulates muscle growth and improves strength.

Lift Heavy, but Controlled: Challenge yourself with weights that are heavy enough to induce fatigue within the desired rep range, but ensure that you can maintain control throughout the movement. Avoid sacrificing form for heavier weights.

Give Your Best Effort: Approach each workout with determination and focus. Give it your all and push yourself to improve with every session. Consistent effort is key to achieving your fitness goals.

Remember, consistency and dedication are essential for progress. Stay committed to your workout routine, listen to your body, and always prioritize safety and proper technique.

Deep squat hip openers

Hold a deep squat position and grab your toes. From here lift your hips up and back down so you’re in the deep squat position again. Keep lifting and lowering your hips to stretch out your hamstrings and low back.

Deep squat toe hold hip lift

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

Alternate pulling your knee to your chest.

High knee pulls

Standing Hip openers

Alternating leg swing toe touch

Superman reaches

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knee toe taps on bench

Lower Body Warm-Up

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up halfway 
- then press all the way up 

That’s one rep
______________
For best results go heavy as possible for the reps assigned without losing form. Push Through the Heels. Ensure Vertical Shins at the Top of the Movement. Keep Knees Out. Achieve Full Hip Extension. Slightly Posterior Tilt the Pelvis. Keep Ribs Down. Maintain Forward Eye Gaze. Thrust straight up and drive those knees out against the band. Squeeze your glutes together at the top. 

As you lower down, pause at the bottom and be explosive as you thrust the barbell up.

Barbell 1 1/2 hip thrusts

1. Sit on the floor with your back against a sturdy exercise bench. Bend your legs and place your feet flat on the floor.
2. Move one leg forward and pull your toes up, so you’re resting on your heel. This is your kickstand or helper leg and not the main focus of the exercise.
3. Drive your supporting foot into the floor, pushing through your heel to maximally engage your glutes and hamstrings. Push your hips up until your thighs and abdomen are roughly parallel to the floor.
4. Lower your butt back to the floor and repeat for the desired number of reps.
5. Switch sides and repeat, doing the same number of reps on the other leg.
Tips:
* Rest and hold a barbell across your hips to make this exercise more challenging.
* Experiment with the position of your kickstand leg. The further you move away from your supporting leg, the harder the exercise becomes.
* Increase glute activation by putting a booty bandaround your knees and pressing your legs outward against the resistance offered.
* You can also do this exercise while lying flat on the floor or with your back against a stability ball instead of a bench.

B-stance hip thrust (5 each leg)

With one leg bend on a bench, perform a dumbbell RDL. Do the movement in a slow and controlled motion focusing your weight on the leg that is working. Return to the initial pose and repeat. Do the same reps with the other leg.

FORM TIPS: 
Hinge forward at the hips, keeping your spine long and straight as your torso reaches toward the floor. Grip the barbell with both hands at shoulder-distance apart, plugging your shoulders back and down to secure your spine and brace your core. Look down and slightly forward to align your neck with the rest of your back and avoid hyperextension.
Tighten your glutes, hamstrings and core and drive your feet into the ground to stand up straight, lifting the weight to about your upper thighs. Squeeze your glutes and lock out your hips at the top.

Bench assisted single-leg RDL (10 each)

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- get into a glute bridge position 
- hold one dumbbell between both hands 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- bring one leg back so it meets the dumbbell
- exhale 
- engage the core and slowly bring that dumbbell and leg back to their original position keep alternating legs

Dumbbell pullover glute bridge march

35 Minutes AMRAP

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions
- Perform 15 reps on each leg

Cable abductions (12 per leg)

- 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 (12 per leg)

OPTIONAL Finisher

04/25 Glutes & Hamstrings - Gym

Had to modify due to injury/lack of time, but it was a really good one!

Nicole Thurston

05/06 Quads, Adductors & Calves - Gym

05/06 Quads, Adductors & Calves - Home

Left off burnout and jumped on bike for 30 min ride. Healing hips from the running challenge 🤪

Tiffany

30 MIN OPTION: Quads, Adductors & Calves

05/07 Back & Biceps - Gym

05/07 Back & Biceps - Home

30 MIN OPTION: Back & Biceps

Eliza, if you see this, I want you to know that I've DOUBLED my weights in snatches, benches, bicep curls, bent-over flys and couple other arms and it has all been because of you and your workouts. Thank you. Thank you for changing my fitness life!

04/25 Glutes & Hamstrings - Gym

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