Name: Playbook - Eliza Katoa - W1/D5 Glutes, Hamstrings, Abductors
Uploaded: 2024-04-04T21:40:53.369Z
Duration: 60 min
Description: W1/D5 Glutes, Hamstrings, Abductors

Susana Fuatiga

6 months since the last time I did this and so much improvement! Yessssah 🙌🏼

Lote

My hamstrings woke da hek up today 😳 Lesss goooo!

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions

Lift your head, relax your shoulders away from your ears, and gaze straight ahead. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward. Release your head toward the floor — just don't force your chin to your chest.

Cat cow

Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral.
Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.

From here place both arms down to the ground in front of you and lower onto your elbows and then back up.

90/90 up downs (10 per side)

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

Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.
Hold at top for 3–5 seconds.
Gently lower yourself back to the starting position and repeat.

Pro tip: It's very important to keep your head and neck neutral throughout the exercise and avoid jerky movements. Instead, work on synchronizing the lift and lower of all four limbs with control.

MODIFICATION: alternating Superman’s 
Start by lying on your belly with your arms and legs extended. Pull your belly button in toward your spine (think of peeling it off of the floor) to turn on your core muscles. While maintaining your gaze on the floor, slightly lift your head off the floor. Lift your right arm and left leg three to five inches off of the floor as you inhale. Exhale to lower your limbs. Repeat on the other side for the same three sets of 10-12 reps.

Superman with a hold

Sit in a deep squat position. Push your elbows against your knees gently and then let your knees gently fall back in and repeat that motion. 

If it’s too uncomfortable to sit that low, you can sit on a low seat or bench and do this same movement. 

You can place a block underneath your bottom for more comfort.

Deep squat hip openers

Sit down and bring one leg into your chest. Hold with both hands and then lift one leg up and over a kettlebell and back while keeping your knee straight. 

Use your hips and core to lift your leg up and over.

Straight-leg single-leg lift over kettlebell (20 each)

In a half kneeling position, lift one leg up and over a kettlebell. Hold onto a stable surface with one arm to help stabilize the body. 

Use your hips and core to lift your leg up and over.

Half kneeling single-leg lift over kettlebell (20 each)

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

- 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)

Stay in a nice athletic position and step laterally and feel your glutes engage. Keep a slight bend in your knees and keep your core engaged and strong.

Banded lateral steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take diagonal steps forward and back
- Keep your hips down and toes pointed forward

Monster walks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Lower Body Warm-up (1-2 rounds)

Begin by laying down flat on your back on top of the matt or cushion. Roll the barbell with weight plates across and over your legs, allowing it to come to a rest where your hips bend. You can also use some extra cushioning on the bar to make it more comfortable.
Bend your knees to a 90-degree angle, angling them so they point straight up towards the ceiling. As you do this, you also want to ensure that your feet remain flat on the floor.
Gripping the barbell to keep it in the correct position, beginning pushing through your heels to bring your hips up along with the bar. Engage your abdominals and glutes to keep you balanced and to drive the movement.
As you come up to the top of the position, make sure that your head and shoulders stay completely flat on the floor. Your knees should also remain pointed towards the ceiling, and your body will be positioned in a straight line from the hips to the shoulders.
At the top of the movement, pause for a few seconds. Feel your glutes engage, along with the rest of your stabilizing and moving muscles. The slower you take this exercise, the more you’ll get from it.
Once you’ve held the position for a few seconds, slowly lower yourself back to the ground. Repeat for the desired amount of reps and sets, which will depend on your fitness goals.

Barbell glute bridge

Start in a modified side plank. Knee should be bent. Lift bottom hip off floor - driving that knee downward. The leg on top should lift and open up (keeping the knee bent) and glute should engage. 

As you lift you should exhale and use your breath to connect to your core. As you exhale think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Clamshell hip raise *body weight  (8 each side)

Glute Superset

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
- hold on to a wall or rack to help stabilize your body. 
- maintain a slight bend in your knee and feel that deep stretch through your glutes and hamstrings

Assisted Single leg RDL (10 each leg)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Perform 5 reps on each leg

Dumbbell bulgarian split squat (10 each)

- 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

Superset

Get into a glute bridge. Walk your feet out so your legs are fully extended. Walk them back to a glute bridge and then bring one knee up at a time and March once on each leg.

Glute bridge walkouts to march (1 walkout + 2 marches =1rep)

Pick ONE option!

Either perform 10 each leg single leg hamstring curls with a resistance band 

OR

Perform 10 ball hamstring curls

Ball hamstring curls OR single-leg band hamstring curl

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip Abduction Machine

W1/D5 Glutes, Hamstrings, Abductors

First workout on this app and i did what I could 😅 my quad muscles are currently on fire 🥵 and i know im gonna feel this tomorrow at church 😂

Christina Amasio

Had to shorten for sake of time, but still got a good hour in. I’m excited for this program coming off of the Keep Showing Up Challenge!

Sarah

W1/D1 Quads, Glutes, Adductors, Calvees

Brigetta Utai

W1/D2 Shoulders, Chest, & Running Intervals

Ghadah

Terri

W1/D3 Back & Biceps

Much needed for this sore body 🙌🏽🙏🏽🫶🏽

I love having a day that forces me to stretch and breath🙌🏼

W1/D4 LISS, Mobility & Stretching

Chelsea

Hiiiiiit me with your best shot! 👊🏼 yesss sir. Dead azzzz

W1/D6 Triceps, Core & HIIT

Took my weights up today and wow 😯 gonna be sore and I’m happy about it!

Suzanne

W2/D1 Quads, Glutes, Adductors, Calvees

W2/D2 Shoulders, Chest, & Running Intervals

Loww Uluave

My back is feeling it! In the best way 🔥💪🏽

W2/D3 Back & Biceps

W2/D4 LISS, Mobility & Stretching

My goodness gracious great hams/glutes on 🔥

W2/D5 Glutes, Hamstrings, Abductors

W2/D6 Triceps, Core & HIIT

Really pushed the weight and I’m feeling so good!

W3/D1 Quads, Glutes, Adductors, Calvees

💪🏽💪🏽💪🏽 feeling great! My shoulders are on fire!

W3/D2 Shoulders, Chest, & Running Intervals

W3/D3 Back & Biceps

W3/D4 LISS, Mobility & Stretching

W3/D5 Glutes, Hamstrings, Abductors

W3/D6 Triceps, Core & HIIT

Punch my quads 👊🏼 cus it is buffffff 😂 or at least this workout makes it feel like it!

Felt super strong! Excited for the next 3 weeks

W4/D1 Quads, Glutes, Adductors, Calves

W4/D2 Shoulders, Chest, & Running Intervals

Loved this workout! It was a perfect shorter upper body workout.

W4/D3 Back & Biceps

W4/D4 LISS, Mobility & Stretching

My goshhhh 🥵 never craved breaks so bad 😝

W4/D5 Glutes, Hamstrings, Abductors

W4/D6 Triceps, Core & HIIT

Wow. Pushed it on the weights where I could, dropped it when I was dying to keep the form and talk about burn out with every set. I love it !

W5/D1 Quads, Glutes, Adductors, Calves

W5/D2 Shoulders, Chest, & Running Intervals

Back to back to back to baaaaaaaack 💪🏼🙌🏼✊🏼

W5/D3 Back & Biceps

W5/D4 LISS, Mobility & Stretching

Legs dead. Wobble wobble for the rest of the day. ✊🏼

W5/D5 Glutes, Hamstrings, Abductors

Brooke

Don’t TRI this at home 😂 
I TRI-ed and Died 💪🏼

W5/D6 Triceps, Core & HIIT

W6/D1 Quads, Glutes, Adductors, Calves

Dust your shoulders off cus it will diiiiie. Burnt out but strong 💪🏼

W6/D2 Shoulders, Chest, & Running Intervals

W6/D3 Back & Biceps

W6/D4 LISS, Mobility & Stretching

Everything felt heavy, but I did it. Proud and dead 😅✊🏼

W6/D5 Glutes, Hamstrings, Abductorsym

I wanted to skip today, but I showed up. While working out I thought… I have my better best days when I workout. So I’m already setting myself up for a successful day by showing up! 💪🏼 lessss goooo!

W6/D6 Triceps, Core & HIIT

W7/D1 Quads, Glutes, Adductors, Calves

Holy crap… that was so challenging! Loved it!

W7/D2 Shoulders, Chest, & Running Intervals

Upper body is toast!! 💪🏽🫶🏽👏🏽

W7/D3 Back & Biceps

W7/D4 LISS, Mobility & Stretching

W7/D5 Glutes, Hamstrings, Abductors

W7/D6 Triceps, Core & HIIT

Killed it and It killed me. It’s Monday babyyyy 😤

W8/D1 Quads, Glutes, Adductors, Calves

Went heavy and came close to death. Lesss goooo 🔥

W8/D2 Shoulders, Chest, & Running Intervals

Big improvement! Every week I’ve been learning to focus on my back and bis - it’s so easy to let my other muscles help, but as the weeks went on I’ve learned how to engage the specific muscle and burrrrn it out. Long story. But I’m proud of the improvement and had to share, YOU GOT THIS ✊🏼

W8/D3 Back & Biceps

W8/D4 LISS, Mobility & Stretching

Haaaaaammmmmah hammmmies! Glutenous gluuuuutes!

W8/D5 Glutes, Hamstrings, Abductors

W8/D6 Triceps, Core & HIIT

Switched up the last set to the abductor machine and quad extension to kill the rest. Mission accomplished, I am kilt 🥵

W1/D5 Glutes, Hamstrings, Abductors

Community

More workouts from Eliza Katoa