Name: Playbook - Heather Watkins - Friday: (Gym) Lower Body
Uploaded: 2022-10-03T11:23:25.969Z
Duration: 55 min
Description: Friday: (Gym) Lower Body

We are working hamstring & glutes today! 🔥

When you see exercises listed as 4 x 15/12/10/8 — this means you’ll do 15 reps for the first set, 12 for the next, 10 for the third and 8 for the final set. Each time you see a decrease in reps - aim to increase the weight! This is a “pyramid style”

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground
- Increase weight with decrease in reps

Sumo deadlift

- 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, contract your glute muscles

Barbell hip thrusts

- After the weighted hip thrust, do banded/bodyweight. 
-Support upper back on a bench and the band around your thighs
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded hip thrusts

Superset:

Staggered Stance Deadlift

- Begin with your hands and feet hip width apart
- Lower the dumbbells toward ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Romanian deadlift (DB’s)

Lay prone on a bench with a stability ball in between your ankles. Lift the ball up towards the ceiling and squeeze your glutes

Lying stability ball Hyperextensions

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Finisher Circuit:

Friday: (Gym) Lower Body

Weekly Workout Details

Made this a quick one and it was a burner!!!

Olivia Lester

Monday (Home) Hamstrings & Glutes

Legs on FIRE!!! PR’d 195 on hip thrusts this week 💪

Devon

Monday (Gym) Hamstrings & Glutes

Got 35 mins of LISS in during lunch today! 👊🏽👊🏽

Friday: (Gym) Lower Body

More workouts from Heather Watkins