Name: Playbook - Erin Killeen - W8/D1 HAMSTRINGS/GLUTES
Uploaded: 2023-05-11T21:35:49.532Z
Duration: 60 min
Description: W8/D1 HAMSTRINGS/GLUTES

Ashlee

HAMSTRINGS/GLUTES:

- Barbell Deadlift
- Hip Thrust

Superset:
- Dumbbell RDL
- B Stance Dumbbell RDL

- Lying Leg Curl
- Bodyweight step up
- Seated calf raises

- 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

- 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

- 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

- Step one leg back where the toes are at least in-line or past the heel of the front leg
- The heel of the back foot should be off the ground with only toes lightly touching the floor
- 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
- Complete desired reps then repeat on the opposite side

10 reps each side

B Stance Dumbbell RDL

Superset

- Lying face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- Lower the legs back down to starting position

Machine Lying Leg Curl

- 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

10 reps each side

Bodyweight Step Ups

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale as you flex the calves

Seated Calf Raise

W8/D1 HAMSTRINGS/GLUTES

Getting back into the routine with this program! Can’t wait to see the results 🔥

Taylor

Day 1 back in the gym. I felt that one 🫠

Brooke

Sierra

W1/D1 HAMSTRINGS/GLUTES

Halley DeHaven

Denise

Stephanie

W1/D2 CHEST/SHOULDERS/TRICEPS

Carlie Whidden

Julia

Shyanna

W1/D3 QUADS/GLUTES

Christie

W1/D4 BACK/BICEPS

Thank you Erin for killing me w every workout 💕

Alyssa Taliaferro

W1/D5 FULL BODY

Altwanette

Briauna

W2/D1 HAMSTRINGS/GLUTES

W2/D2 CHEST/SHOULDERS/TRICEPS

I wanted to vomit once I got to the leg extension 🫨

Paige

Alicia

W2/D3 QUADS/GLUTES

ALLISON SMALL

W2/D4 BACK/BICEPS

Why is this one tougher than I remember 😅 it’s probably my favorite though 🤩

W2/D5 FULL BODY

W3/D1 HAMSTRINGS/GLUTES

Arms were shaking so bad it was hard to swipe the complete button 😂

W3/D2 CHEST/SHOULDERS/TRICEPS

W3/D3 QUADS/GLUTES

I don’t think it’s helping that I’m doing these workouts in the summer and my gym doesn’t have AC at the moment 🥵

Nicole

W3/D4 BACK/BICEPS

W3/D5 FULL BODY

Threw up in my mouth. Guess that’s a good sign right? ❤️

W4/D1 HAMSTRINGS/GLUTES

Carrie

Successful lift I must say 🤍 all of a sudden feeling stronger

W4/D2 CHEST/SHOULDERS/TRICEPS

W4/D3 QUADS/GLUTES

Melissa

Finally getting the hang of it. But still kills me!

W4/D4 BACK/BICEPS

Amazing I’m screaming crying throwing up I’m in love

Erin I’m drenched in sweat. Holy shit girl 😂

W4/D5 FULL BODY

W5/D1 HAMSTRINGS/GLUTES

LET’S GOOOO! That was some good stuff 💪

W5/D2 CHEST/SHOULDERS/TRICEPS

Gabriela Rodriguez

I love this circuit! I’ve completed 2.0 & 3.0. Spring is 🎉🎉🎉

W5/D3 QUADS/GLUTES

I’m like this 🫨 right now. Bicep pumpy is real nice 👍

W5/D4 BACK/BICEPS

Love the change from a full body. The combo ass and shoulder pump is elite

W5/D5 SHOULDERS & GLUTES

Erin

Very hard to make myself finish this one but it was great

Erin. Ouch. I can’t feel my legs girl 😂

W6/D1 HAMSTRINGS/GLUTES

Jenny

W6/D2 CHEST/SHOULDERS/TRICEPS

Felt like it took me forever to finish this 💀

W6/D3 QUADS/GLUTES

Tough 💩… but I got that 💩 done y’all!!

W6/D4 BACK/BICEPS

Well that was tough to get through 💀 I’m the most unwellest of all unwells after that lift

W6/D5 SHOULDERS & GLUTES

Okay, really took my time today with this one, the glutes are definitely gluten! 🍑

W8/D1 HAMSTRINGS/GLUTES

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