Name: Playbook - GINA - MONDAY WEEK 2 GLUTE AND HAMMIES
Uploaded: 2023-03-13T03:29:20.928Z
Duration: 60 min
Description: MONDAY WEEK 2 GLUTE AND HAMMIES

Waldo

Prithivi

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

Arwa

Id love to be able to do a exercise swap when a particular exercise doesn't work for me or if I'm injured

Dannii

Yara

Chelsea

Grace

Sanchita

Ariane

Feeling soo dead but alive at the same time 😥😂! Favourite workout routine so far 🔥🙌

Bhara

Holly

Victoria

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes, sliding hands down hamstrings
- come back up with open hands and switch to the other side 
- 10 reps per leg

Hamstring stretch -  toe touch

- 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

- Begin standing with your feet wider shoulder width apart
- bend one hip to the side as your opposite leg stays straight (no bend in the knee)
- Stand back up and repeat on the other side 
- do this for 30 seconds, 2 sets

Lateral lunge stretch

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

- 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
Set 2 and 3 should be the most challenging

Barbell hip thrusts

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

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

Hamstring curls

-Stand with feet shoulder width apart
-Lower into the bottom of a squat while making sure the cable is at the very bottom (use a rope)
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

MONDAY WEEK 2 GLUTE AND HAMMIES

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

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 .😍

Marisol

TUESDAY DAY 2 UPPER- FULL UPPER

Katelyn Head

THURSDAY DAY 3- LOWER FUNCTIONAL

Cate

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

Simona

FRIDAY DAY 4 - FULL BODY FUNCTIONAL (upper focus)

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

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 WEEK 2 GLUTE AND HAMMIES

Community

More workouts from GINA