Name: Playbook - Heather Watkins - Monday: (Gym) Hamstrings & Glutes
Uploaded: 2024-04-23T23:11:48.200Z
Duration: 60 min
Description: Monday: (Gym) Hamstrings & Glutes

Olivia Lester

Thankful to got it done ! Helped with the Monday blues lol !

Beth Johnson

It’s PEAK WEEK! aiming to progress in our two main strength movements:

1. Staggered stance deadlifts (rep range 8-12 per leg — can you increase your weight/reps from the precious 6 weeks??)

2. Front Racked Sumo Squats (rep range 10-15 reps with a failure set on the last — ways to progress: increase weight, implement the holds, or increase reps from previous weeks)

Allow plenty of rest in between sets so you can bring forth just as much strength/intensity into your consecutive sets. I recommend resting 60-120 seconds between sets for your main strength movements. 

Reference your strength log so that you can work intentionally to progress week to week with your weight/reps in the main strength moves

- Sit with your right knee bent at 90 degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
- Let your leg rest flat on the floor.
-Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
-Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.
Hold for a few seconds and switch to the other side

90/90 stretch

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:

8-10 per side, rest 60-90 seconds between sides.

Start with your feet together, Step your right foot about 6 to 12 inches back. Throughout the movement, you'll balance on the toes on your right foot.

Hold the dumbbell in the opposite hand of the working leg. 

Keeping your left knee slightly bent, perform a deadlift by hinging forward at your hips. During this movement, make sure your hips remain squared forward.

Continue lowering the dumbbells until your upper body is almost parallel to the floor if that's within your range of motion.

Staggered Stance Deadlift

- First set is your warmup and then 3 working sets to follow

- Set the height of the Smith machine bar to approximately chin height. Position yourself underneath the bar so that it rests on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Plant both feet on the floor just wider than shoulder-width and with your feet pointed slightly outward. Stand up tall and release the bar from its locked position. This is your starting position.
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips.
- Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for the specified number of repetitions.

Sumo Squat (smith machine)

rep range 8-10 per leg 

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.

Deficit Reverse Lunges

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- 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

Superset:

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg - EXHALE/Engage core and lift pelvic floor as you lift up and then INHALE/relax as you lower back down 
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
* 8-10 reps per side

Banded clamshell

Monday: (Gym) Hamstrings & Glutes

Lacie Fallin

Lordy you have smoked my lower body today!!!  Loved it!!!

Samantha Parsley

Sara

Monday: (Home) Hamstrings & Glutes

Heather Sue

New strength group—🥵 new challenge! Loved it!

Shaunti

Jessica

Did a quicker circuit-style and lowered weights a teensy bit {due to time} and WOW 🤯 still a great burn!!

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Did my LISS earlier in the week & tacked this onto full body — loved this circuit!!

Wednesday: LISS & Core Circuit

Melissa Watson

Katelyn Thiele

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home): Back Biceps + abs

Friday (Gym): Back Biceps + abs

Perfect for a Saturday morning of starting over with my journey!

Saturday: Optional Full Body Conditioning

I started this week over because I didn’t complete it and was quickly reminded how brutal this workout is! Jello legs for days!

Definitely feeling the burn this morning!!

I had to modify the reverse plank. I did a regular plank with leg lifts. I still felt the burn.

Abbie

Saturday: Full Body Conditioning

Mandi

Took the last 2 days off due to illness but this perked me right back up!!

That looked much easier than it was for me!!!  Good butt kick on this Saturday morning.

My arms were noodles by the end and I had to make some modifications but it was a good workout! 🏋️

Megan Stevens

Hannah

That core workout was no joke. Now enjoying a walk on this beautiful day!

Devon

Katharine

Almost dropped my weights with that finisher. Woah!

3 way raises got me good at the end!! 🥵

Tonja Peterson

Christine

Holy cow- those curtesy bench step overs were KILLER

Sunday Funday 🥳 Really enjoyed this one!!

Monday: (Gym) Hamstrings & Glutes

Community

More workouts from Heather Watkins