Name: Playbook - Heather Watkins - Hamstrings + Glutes (Gym)
Uploaded: 2024-04-23T23:11:47.435Z
Duration: 60 min
Description: Hamstrings + Glutes (Gym)

WARM UP: Before you begin training, make sure you properly warm up and activate the muscles - this is so important!

Standalone movements- these are single exercises with the goal to push ourselves in the weight we use. We typically select HEAVY weight here so the last 2-3 reps for each set should be difficult to complete. Reps should be getting slower towards the end. 

Supersets - you’ll perform these back to back, rest for the designated time and then repeat for the amount of sets prescribed! These supersets will vary throughout the month!

Frog squat hamstring stretch

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Walking Hamstring sweep -  toe touch

Warmup/Activation:

Box assisted single leg 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, contract your glute muscles
- rep range 10-12

Barbell hip thrusts

Superset:

- 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

- 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

DB sumo squat

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

Stand with your feet shoulder width apart on a raised platform. To make the movement more challenging, you can add resistance, such as holding a pair of dumbbells/kettlebells or even holding a weighted barbell on your upper back.

Shift your weight onto your left leg and lift your right foot off the platform and place it behind you and lunge down. Keep your left foot flat on the raised platform for the whole movement. Lean forward slightly as you place your right foot behind you to maintain balance.

bring your knee to the ground 

Drive through your left leg to create the power to return your right foot to the platform.

Repeat this on the other side, 8 per side

Deficit Reverse Lunges

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Seated Abductors

Hamstrings + Glutes (Gym)

Cindy

(GYM) Lower Body & Core

Angela

Melissa Watson

(Home) Lower body (Quads & Glutes)

Awesome.  Even though I only had time for two rounds. Know I’ll be sore tomorrow. Thanks!!

Heather

Toni Fisher

Might be my fave lower body workout yet! 🙌🏼

Home - Lower Body

Miranda

Burning in all of the right places! 👌🏻

Michelle

Tuesday: (Home) Lower Body

(Gym) Lower Body

Tuesday (GYM): Lower Body + Core

I have done a few of Heathers challenges and really enjoy them. After moving and doing all the things that comes with that I was looking to ease back into a routine. This is the perfect way to do that! It makes working out such a breeze for anyone, beginner or advanced. This workout was easy to follow, challenging, and rewarding in the end.

Brooke

Kandice

Tuesday (Gym): Lower Body

Mallory

Michelle Reynolds

Squat double pulse lunges 🤯😵‍💫

Mandy

(Home) Lower Body & Core

Hilary

Great leg and 🍑 burn! Major sweat session! 😅

Allison

Friday (Home): Lower Body

I like this workout so much I’ve done it two weeks in a row 🥵💜

Trisha McGary

MELISSA HARRIS

Friday (Gym): Lower Body

Friday: (Gym) Lower Body

Olivia Lester

Erin

Booty is on fire after that finisher 🔥

Kali

This workout kicked my booty…literally! 😅🍑💪🏼

Did weighted wall sits for 1 minute each on the finisher! 🔥

Sarah

Tuesday (Home): Lower Body

One of my favorite workouts! Set a new PR on leg press! 500 lbs 😳

Taylor

Monday: (Gym) Lower Body

Thursday: (Gym) Lower Body

Amanda

Those squat pulses! 👌🏻👌🏻🔥🔥 I also did this one with my kiddo present the entire time. Another thing I love about these, kid friendly! ♥️🥰

Hamstrings + Glutes (Gym)

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