Name: Playbook - Eliza Katoa - 05/09 Glutes & Hamstrings - Gym
Uploaded: 2024-05-13T05:28:20.759Z
Duration: 60 min
Description: 05/09 Glutes & Hamstrings - Gym

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

- 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 (15 per side)

- 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

Anchor a band around a pole on a squat rack or any other pole. Hold onto wall and place the band around one leg. Step out so there’s tension in the band. 

Lift leg up and keep it bent at a 90 degree angle. Abduct that leg outward and back to the front of your body. 

Repeat on both legs.

Standing 90 degree leg abduction (20 each side)

Glutes Pre-Lift

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Pulse 2x
- Stand up to full extension
- That’s one rep. Repeat.

Double Pulse Dumbbell sumo squat

Descending ladder glute challenge

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell deficit reverse lunges

- 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

Superset

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes & keep your knees bent 
- Keeping your back in a neutral position

Reverse hypers

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

- 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

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive lateral step-up knee drive (6 each)

- place band above knees
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Fire hydrants

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises (15 each side)

Circuit

05/09 Glutes & Hamstrings - Gym

katie

Rebekah

Saimoni

05/13 Quad focused leg day - Gym

I was able to do this workout outside and it felt so good! Great workout!

Nicole Thurston

Sandra

05/13 Quad focused leg day - Home

Oh this sucks, feels good though ❤️ 30 min option

Tiffany

30 MIN OPTION: Quad focused leg day

Leilani

Voni

05/14 Back & Biceps - Gym

Amanda

Jennifer

05/14 Back & Biceps + HIIT - Home

30 min workout, with 10 min AMRAP, got through 3 rounds.

30 MIN OPTION: Back & Biceps

Cosi

Such a fun difficult workout. I loved it!

05/15 Chest, Shoulders, Triceps - Gym

Had to stop at 30 min. Raised my heart rate, love it!

05/15 Chest, Shoulders, Triceps - Home

30 MIN OPTION: Chest, Shoulders, Triceps

05/16 Cardio, Core, Mobility - Gym & Home

Loved every minutes of the burn! 🙂🙂

Allison

05/17 Glutes + Hamstrings - Gym

05/17 Glutes + Hamstrings - Home

I just have to say this 30 min workout came in VERY handy today

05/09 Glutes & Hamstrings - Gym

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