Name: Playbook - Eliza Katoa - 05/02 Glutes + Hamstrings - Gym
Uploaded: 2024-05-06T02:11:27.303Z
Duration: 60 min
Description: 05/02 Glutes + Hamstrings - Gym

Chose to do glutes today because I needed a good burn after my morning/afternoon coffee. This workout delivered just that!🔥🔥🔥

Lola

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

- 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

Leg Day Warm-Up

- 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 to starting

Barbell hip thrusts

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

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 (45 sec each side)

Glute Activation

- Slowly lower the bar with a slight bend in your knees, hinging 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
- At the top pull those dumbbell up to your chest

Barbell Romanian Deadlift

Strength Single-Set: RDLs

- 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 (10 each)

- Using a box that is roughly knee height
- Step up onto the box with speed switching legs in the air so that the opposite leg is the one you land and step down on.

Alternating Explosive Step-ups (35 sec each side)

Strength Superset 1

Toes should be posited outward. Feet should be in a wide stance. Squat down and pulse 3 times. Stand up and exhale, squeezing your glutes and engaging your core.

3-pulse sumo squat

Perform a glute bridge and keep your hips up as you walk your heels all the way out so your body is in reverse plank hold for one second and then walk your heels back up to a glute bridge position. That’s one rep.

To modify this move just hold instead of walking your feet outward

Hamstring walkouts

Strength Superset 2

- 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

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells (10 per side)

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Deficit curtsy lunge (8 each)

Glute Circuit

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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 - Gym

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