Name: Playbook - Erin Killeen - W1/D1 HAMSTRINGS/GLUTES
Uploaded: 2023-04-17T03:50:01.202Z
Duration: 60 min
Description: W1/D1 HAMSTRINGS/GLUTES

good workout! i haven’t worked out in SO long, and this was a great intro back into it

brianna

I thought it was great! No too difficult of workouts and something great to get me back at it 😎

Allyson

First day was a killer, felt so good to see my potential tho!

Tabby

Workout was great!!! great way to get back into the swing of things.

Ashley

It was good to be back in the gym and actually have a plan!

Lauren

LOVED this lift! Felt like I had plateaued a bit with the app I was using previously, been following your ig for years and I’m really excited for this challenge!

Randi

Amazing start to this challenge. Definitely kicked my butt

Dallas

Catelin Bales

Matthew Morgan

Holly

After a long plateau, it was REFRESHING to have a great, solid lift! Thanks boo!

Kara

First day and I’m obsessed with this programming💃🏼

Whitney

Omg…. 😮‍💨😮‍💨😮‍💨

Michaela

Rylie

Erika

Halle

I would love to see modifications or alternative exercises for heavy set people or those on the injury list

Samantha

Barb

Taylor

This was amazing! I've done a lot of programs and challenges over the last 5-ish years and this is my favorite so far!

Erin

Kalynn

Jenny

Alyssa

Cheryl

I loved it! Gave me a different type of burn but a good one.

Altwanette

Ashly

It was good! I was a competitive weightlifter but I started grad school in 2020 and it has been hard to sustain. This feels good!

Ashley Righetti

Wow I’m so sweaty! Excited to see where my progress will be weeks from now

Casey

This app is a dream! I always wondered around the gym trying to figure out what to do next. How this is laid out and now I’m not second guessing what to do next is amazing! Thank you!

Brandi

Amazing workout!! Really felt this!!! So excited for tomorrow!

Hunter

Humbled… this workout humbled me 😅🫠

Aspen

Excellent workout to start off the week! So excited to be trying this program.

Morgan

Really enjoyed this one, was good to ease into the challenge

Cici

Have a knee injury but am trying to strengthen glutes. I did some modifications and took it slow and light. Felt great!

Amy Yeary

Paige

Jessie

First day back at the gym ina month due to traveling and damn

Amie

Abby

Cristina

Nicole

Amanda

It was fun!! The 30 reps was intense but super fun

Miranda

Kaitlyn

Tesla

Love being able to keep track of weight and reps!!

Angela

https://playbookapp.io/creators/erin-killeen/erin-killeen-be-legendary-2023/signup?existing

- Barbell Deadlift
- Barbell Good Morning
- Hip Thrust

Dropset:
- Dumbbell RDL

- Rounded Back Extension
- Bodyweight Step Ups

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Deadlift

- Start with the bar across the upper back
- Keep your back tight, shoulder blades pinched together, and your knees slightly bent
- Begin by bending at the hips, moving them back as you hinge forward to near parallel
- Keep your back straight and your cervical spine in proper alignment
- Reverse the motion by extending through the hips with your glutes and hamstrings returning to the starting position

Barbell Good Morning

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrust

- Dumbbell RDL 3x8 (heavy)
- Dumbbell RDL 3x15 (moderate)

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

RDL Dropset

- Start in the prone position with your arms crossed forward off the shoulders
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the top and bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Rounded Back Extension

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Slowly lower yourself down and repeat
- Complete desired reps then repeat on the opposite side

W1/D1 HAMSTRINGS/GLUTES

Community

More workouts from Erin Killeen