Name: Playbook - Eliza Katoa - 05/09 Glutes & Hamstrings - Home
Uploaded: 2024-05-13T05:28:40.913Z
Duration: 60 min
Description: 05/09 Glutes & Hamstrings - Home

Amanda

katie

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

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)

Leg Day 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 (50 per side)

Glute Activation Exercises

- Support upper back on a bench and the dumbbells across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting 
- hold for 3 seconds at the top

Dumbbell hip thrusts with 3-seconds hold

Stand up with good posture with a band placed just above the knees. Lift leg outward and laterally. Control it back down. Exhale as you lift and engage the core. 

Repeat for 30 seconds on each side.

Standing banded hip abduction (30 sec each side)

Superset 1

- Keep the dumbbell between both hands between your legs 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust (body weight) *10 each

Superset 2

Step 1: Stand balancing on your right leg and hold a dumbbell with your right hand in front of your thigh. Place your left arm on a stable surface and hold for stability. 
Step 2: Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly. Your left leg should be straight (it’s OK if there’s a slight bend in the knee) and in line with your body throughout the rep.
Step 3: Keeping your back flat, continue to bend at the waist until the dumbbell is at about mid-shin height (this ultimately depends on your hamstring flexibility). Keep holding on to the surface with your other arm. 
Step 4: Drive through your heel and push your hips forward to stand up to the starting position.


Repeat on both sides.

Single-leg RDL with assistance (10 each)

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￼.

Hamstring walkouts

Superset 3

Position a kettlebell directly in between your feet and assume a moderately wide stance with your toes pointed slightly out.
Push your hips back and hinge forward until your torso is nearly parallel with the floor.
Reach down and grasp the kettlebell handle using a close, double overhand grip.
Drop your hips below your shoulders and ensure there is no slack in your arms.
Drive through the whole foot and focus on pushing the floor away by extending the knees and hips.
Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
Return the kettlebell to the floor, reset, and repeat for the desired number of repetitions.

Half KB sumo deadlift (can use DB)

Place that barbell on your back and safely step up onto a small elevated surface like a plate. Step back with one leg and go into a reverse lunge. Drive through your front foot to stand back up. Alternate legs.

Barbell deficit reverse lunges (10 each)

Superset 4

Be as explosive as possible here. Keep your upper back on the box or bench. Elevate one leg into the air, bending at the knee and then with your leg planted on the ground, drive through the floor and explode up off of the ground.

Single-leg plyo hip thrusts (5 each)

- Push your hips back and down as you lower to parallel
- Pulse 2x at the bottom of the squat 
- Explode/jump up from the bottom of the squat
- Land softly

Double pulse squat jumps

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.

05/09 Glutes & Hamstrings - Home

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