Name: Playbook - Eliza Katoa - 05/02 Glutes & Hamstrings - Home
Uploaded: 2024-05-06T02:11:29.998Z
Duration: 60 min
Description: 05/02 Glutes & Hamstrings - Home

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (15 each side)

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Bodyweight Good Morning

Deep squat hip openers

Get into a squat stance and squat into a deep squat. Hold and grab your toes. Hold on to your toes and you lift your hips up and back down.

Deep squat toe hold hip raise

- Lay on the floor with your legs bent
- Elevate your feet onto a bench or box
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Elevated Glute bridge marches

Engage you core, maintain good posture! Step laterally 2-4x and back the other way. Enjoy the booty burn!

Banded lateral walks

Glute Day Warm-up

- 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 (3-4 sets)

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat (3-4 sets)

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning (3-4 sets)

Begin lying on your right side with your right forearm down beneath right shoulder and right knee bent on the floor with left leg bent stacked on top of the other.  Keep your abdominals engaged and try to to not let your hips rise or drop.

Lift hip and hold there. Raise knee up (keeping your feet glued together) and feel your glute working. Repeat on both sides.

Modified side plank hold clamshells (1o reps per side)

- 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

Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a stability ball.
Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles).

Ball hamstring curls OR DB hamstring curls

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

Dumbbell hamstring curls OR Ball hamstring curls

Begin laying on your back with feet planted about hips-width apart and knees pointed up. Your heels should be close enough to your butt that you can reach the back of your heels with your fingertips. 

Place a band above knees. 

Inhale, then exhale to brace your core, squeeze the ball, then press through heels to lift butt off the floor. Be careful not to over extend at the top, and avoid arching your back.
Slowly roll back down to your starting position, releasing the pelvic floor when your hips come to the ground.

Banded glute bridge hold

Circuit 1 (3-4 sets of each)

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
*reps are per leg

B-stance dumbbell RDL (5 each side)

*perform 20 seconds on each side 

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

*exhale and engage pelvic floor as you lift 
*inhale and breathe into your back and ribcage as your lower

Single leg glute bridge (5 reps each leg)

Optional Burnout: superset

05/02 Glutes & Hamstrings - Home

Cosi

NEW DAILY TRAINING WORKOUT SCHEDULE

I love doing workouts I’ve never done before!

Leilani

Teki

Danielle

05/20 Legs + Shoulders - Gym

Airyn

Sandra

Braelyn

05/20 Legs + Shoulders - Home

Such a great pump session! Loved the weights after a fun weekend!

Christine

Wow that was good. Woke up late so super grateful for these 30 min sessions! 🙌🏻

05/02 Glutes & Hamstrings - Home

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