Name: Playbook - GINA - MONDAY DAY 1 LOWER- Glute & Ham Emphasis 🍑
Uploaded: 2023-03-13T03:29:20.649Z
Duration: 60 min
Description: MONDAY DAY 1 LOWER- Glute & Ham Emphasis 🍑

Any suggestions for if I don’t have a curl machine for the hamstring curls??

Ainhoa

We did it Joe! Great workout, had me taking my deep breaths 😅

Reece

Been a long time follower on IG. Just started this program and I love it! Cant wait to continue :)

Annalisa

Kicked my 🍑!! So excited to complete this whole plan!

Katelyn Head

Ashwaq

Dannii

Great. Thank you . I will stretch at the end . Good amount is reps 🙂🥳

Marisol

Amazing! Have been looking for a program like this! Thank you so much!

Katie

First workout,  absolutely crazzzyyy 🥵

Lesly

First day back in months and I loved the burn! THAT WORK OUT WAS KILLER !

Shianne

Today was my first time trying the app and Gina’s toning program and man, did she kick my butt 😂 but i loved every minute of it and I am already excited for tomorrow. The videos make this much easier, especially for beginners like me. Not only does Gina provide written description of each exercise, but her videos also help us make sure we’re doing the right thing. Loved it!

Yara

Janavi

Asia

I liked it, but everything is shaking though 😅

Anamarija

María

Kinda hard to be honest 
But in a good way hard

Simona

Sabra

The best! Omg, I’m dying. I never thought this would be this difficult. But the best 1 hour I spent this entire year.

Sanchita

Alexa

I always just seem to take longer than a hour. And if I quit I always feel a bit bad about not completing

Oliva Rose

Ishtar

Meliza

Adriana

You know when this is going to be a good workout when 1. You're nervous 2. You're shaking between every set 🥹🤣

Legs are wobbly! 🥵Loved it. I had to change up single leg hip thrust and extensions since I was working out at home.

Monica

Bhara

Holly

Loved this workout! Exactly what I needed

Nairika

Theepa

Just completed my first workout using the app, really user friendly and the workout was killer my legs are shaking 🫠🔥

Megan

🔥🔥🔥🔥 literally a killer workout. I was dizzy at the end 🤪

Amrit

Jackie

Show some alternatives via video incase the gym equipment is in use or not available

Carrian

Alisha

Kicked my booty but I loved every second of it! Perfect workout to get the week started 🥵

Melany 🤍

Yasmin

Omg it was soooooo good!!!! I usually when I do alone I don’t sweat and now I am all over wet!!!!!

Marianna

Aisha

- lightly jog then extend one foot out with heel on ground, keep leg straight 
- run hands down your hamstrings, and then bring both arms above your head

Hamstring stretch runs

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

3 rounds = 3 supersets 
1 superset= BOTH exercises!
Try and only Rest after each superset

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg and return to starting position

Lateral band taps (ankles)

- Have a band around your ankles with a slight hinge at the hip 
- engage your core and kick back your leg directly behind you, then come forward

Reverse Glute Kick

- Lay on the floor with your legs bent with a band above the knee 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Activation

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- set 2 and 3 should be the hardest

Barbell RDL

PLEASE USE A LIGHT DB FOR THE GOBLET SQUATS 

Superset means right after each other ladies !!!

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side
- set 2 and 3 are the hardest

Deficit reverse lunge

- Hold A VERY LIGHT dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Superset 1

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
- 12 reps per leg

DB single leg RDL

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
- IF TOO DIFFICULT DO NOT USE A DUMBBELL
- IF BODY WEIGHT IS HARD, DO A SINGLE LEG GLUTE BRIDGE INSTEAD! So on the floor, with one leg pointing at the sky!

Single leg hip thrust

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

Hamstring curls

MONDAY DAY 1 LOWER- Glute & Ham Emphasis 🍑

This was insane!!! but such a good workout!!

Great workout for a cold rainy day ! I did it at home used band for rowing . Thank you .😍

TUESDAY DAY 2 UPPER- FULL UPPER

THURSDAY DAY 3- LOWER FUNCTIONAL

Cate

I hate body workouts 
I have no balance at all 😭🫣 but hey….. I did it

FRIDAY DAY 4 - FULL BODY FUNCTIONAL (upper focus)

Waldo

Prithivi

Really great, loved ending the squat pulses! Would’ve liked another set with a hamstring focus in this workout!

Arwa

MONDAY WEEK 2 GLUTE AND HAMMIES

Jasmine Martinez

TUESDAY WEEK 2 FULL BODY UPPER

THURSDAY WEEK 2 LOWER BODY FUNCTIONAL

FRIDAY WEEK 2 FULL BODY upper + CORE focus

MONDAY WEEK 3 - LOWER BODY

I wish there were alternatives to do if you can’t use machines

Daniella

Chelsea

TUESDAY WEEK 3 - UPPER BODY FULL

Loren

Love your workouts. Easy to follow but leaves me catching my breath in the end. Feeling much stronger each week. Progress, baby, progress 🔥

Mrs D

THURSDAY WEEK 3- CORE FULL BODY

A great one! My glutes were on fireeee by the end. The last superset was deadly 😮‍💨🔥

MONDAY DAY 1 LOWER- Glute & Ham Emphasis 🍑

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