Name: Playbook - Eliza Katoa - 04/26 Glutes & Hamstrings - Home
Uploaded: 2024-04-29T04:08:10.310Z
Duration: 60 min
Description: 04/26 Glutes & Hamstrings - Home

Perform the movements consecutively. Then move on to your lift.

Hold a deep squat position and from here bring your elbows to your knees and gently press out and let them fall back in. Repeat this motion for time. relax your pelvic floor and core muscles here. 

*if this is too much you can sit on a low chair and do the same thing.

Deep squat hold hip openers

Alternating leg swing toe touch

Hip openers

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

Superman reaches

Alternate pulling your knee to your chest.

High knee pulls

- 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 knees

Leg Day Warm-Up

Lie down on your side with legs extended and hips stacked one on top of the other. Bend your bottom elbow and place your lower arm underneath your head, allowing the full weight of your head to rest on your forearm so it’s in line with your vertebrae. 

Keep your feet in a neutral position, perpendicular to your legs. The top arm rests on the outside of the thigh that is extended upright. This is your starting position.

Raising your upper leg to just above your hip joint, exhaling as you go. Keep toe pointed downward. Once you feel your hips and back start to tense, stop and hold the position for one to two seconds. 

Slowly lower your leg to its starting position on an inhale. Keep the upper leg straight and stacked directly above the lower leg. 

Flip over to your opposite side and repeat the process with your other leg (after completing the desired number of reps on the first side).

Side lying hip abductions (25 each)

- Lay on the ground with a band around your legs above the knee
- Place your arms on the ground for stability and your feet firmly on the ground
- Push your knees apart and perform glute bridges

Glute bridge hip hold abduction

Keep a slight bend in your knee, good posture, and engaged core and step laterally. Do 2-4 steps to the left and then 2-4 steps to the right for the amount of reps written. You should feel your Booty wake right up!

Banded lateral steps

Stand with your feet shoulder- or hip-width distance apart, holding a dumbbell at each shoulder. Bend your knees as you shift your hips and butt back, lowering into a squat like you're sitting on a chair. Keep your chest lifted, and do not let your lower back round. Keep your knees over your ankles, and shift your weight back into your heels. Engage your core and keep your weight in your heels as you come up out of your squat a few inches, then lower back down. This is your pulse.

Sumo squat pulses

Glute Activation Exercises

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Sumo deadlift

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- keep your chin tucked, ribcage down and squeeze your glutes at the top.

Dumbbell hip thrusts

Hip Thrusts

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

DB Romanian deadlifts

DB Romanian Deadlifts

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top
- perform 10 reps on each leg

Weighted single leg hip thrusts (8 each)

Start with your feet together, holding a dumbbell in each hand in front of your thighs.
Step your right foot about 6 to 12 inches back. Throughout the movement, you'll balance on the toes on your right foot.
Keeping your left knee slightly bent, perform a deadlift by hinging forward at your hips. During this movement, make sure your hips remain squared forward.
Continue lowering the dumbbells until your upper body is almost parallel to the floor if that's within your range of motion.
Keeping your back flat, brace your core and push through your left foot to return to standing.
Do all your reps on one leg, then repeat on the opposite side.

Staggered stance DB banded deadlifts (8 each)

Superset 1

- Holding a dumbbell in the goblet position
- Step back and lower down until both knees are at 90 degrees
- rotate your upper body to your front knee and then back to the front 
- Stand back up by pushing through your heel, bringing your back leg in and lifting the knee forward 
- Repeat the sequence for time or reps
- Complete desired reps then repeat on the opposite side

goblet reverse lunge with rotation

Step 1: Stand with your left side next an elevated platform and barbell position across your upper back.
Step 2: Begin exercise by crossing your right foot over your body and planting it on the platform. With foot firmly planted, push yourself up until you are standing straight on the platform.
Step 3: Next, lower yourself back down to starting position. Repeat reps on right leg and then switch to left leg.

Hold the DB on the opposite shoulder.

Crossover step-up w/ DB unilateral hold (8 each)

Superset 2

Exhale as you keep those hips up and bring each leg back.

Straight leg glute bridges banded marching

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks (45 sec per side)

Optional Burnout

04/26 Glutes & Hamstrings - Home

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!

04/26 Glutes & Hamstrings - Home

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