Name: Playbook - George David III - W1/D3 Glutes/Hamstring
Uploaded: 2023-08-03T17:26:54.927Z
Duration: 60 min
Description: W1/D3 Glutes/Hamstring

- Level 4
- Fast paced walk make sure heart rate is around 120

Treadmill warmup

- 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
- Stand up to full extension
- Go heavy on this exercise while maintaining form

Dumbbell sumo squat

- Place band above knees 
- Kick leg back at an angle 
- Squeeze glutes

glute kickback

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Stay low in squat position 
- Lead with the knee as you walk laterally
- 20 steps in each direction

Band lateral walk

Bulgarian split squat +Band walks

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

W1/D3 Glutes/Hamstring

Angelo

W1/D1 Glutes

W1/D2 Upper body Push/Cardio

W1/D4 Upper body pull/Cardio

W1/D5 Lower body

W2/D1 Full Leg Day

W2/D2 Upper Body Push

W2/D3 Glutes/ Hamstrings

W2/D4 Upper Body Pull

W2/D5 Glutes

W3/D1 Full leg day

W3/D2 Upper Body Push

W3/D3 Glutes/Hamstring

W3/D4 Fullbody

W3/D5 Full leg day

W4/D1 Full leg day

W4/D2 Upper Body Push

W4/D3 Glutes/Hamstrings

W4/D4 Upper Body Pull

W4/D5 Full leg day

W5/D1 Glutes

W5/D2 Back/Shoulders

W5/D3 Hamstrings/Glutes

W5/D4 Upper body

W5/D5 Glutes/ Hamstrings

W6/D2 Back/Shoulder

W6/D3 Leg Day

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W6/D5 Leg day

W1/D3 Glutes/Hamstring

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