Name: Playbook - Heather Watkins - Monday: (Home) Hamstrings & Glutes
Uploaded: 2024-04-23T23:11:47.892Z
Duration: 40 min
Description: Monday: (Home) Hamstrings & Glutes

Samantha Parsley

Melissa Watson

Olivia Lester

Early morning leg day with my girl 💪🏼

Cindy

WEEK THREE in this new strength block! 

Staggered stance deadlift + Front Racked Sumo Squats remain the two main focuses this strength block 

This week: Rep range increased for staggered stance deadlifts - can you get a couple more reps OR increase weight from last week for 10-12 reps? 

We added a fourth set for the front racked sumo squats. Rep range is 8-12, with a SLOWED eccentric meaning you are going to slow down as you lower into the squat. Count to 3 and insert a hold at the bottom for an extra 🔥. This is a great option if you are extra limited on the weight you have access to. 

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

- 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:

12 per side 

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

Count to 3 for the lowering part of the movement and add in a slight pause at the bottom for an extra 🔥🔥 

Stand up tall and plant both feet on the floor further than shoulder-width apart, and point your toes out slightly. This is your starting position.

Inhale and brace your core. Bend at both the hips and knees, until your upper legs are parallel with the floor. Ensure that your elbows remain elevated to keep your torso upright, keep your glutes engaged to ensure your knees are aligned with your toes. 

Exhale and push through your heels to extend your legs to return to the starting position. You should feel the weight going through your glutes and quads. Repeat for the specified number of repetitions.

Front racked sumo squat with slow eccentric

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

***Pregnancy: Lower the dumbbell down closer to your quads and away from resting on belly/bump 

Support upper back on a bench and the dumbbell across your hips

With both knees bent to 90 degrees 

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

DB hip thrusts

Superset:

You set up a Copenhagen plank like a side plank, except you place your top foot on a bench, side of a coach, etc. while hovering your bottom leg in the air. This requires the adductor muscles to contract isometrically.

for this variation, you’ll keep core engaged and hips stable while dropped knee to the ground and back up. 

keep reps slow and controlled. 10 per side

Copenhagen plank

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up
- 10 reps per leg, 20 total

Glute bridge marches

Monday: (Home) Hamstrings & Glutes

Lacie Fallin

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

Sara

Heather Sue

New strength group—🥵 new challenge! Loved it!

Shaunti

Monday: (Gym) Hamstrings & Glutes

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

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: (Home) Hamstrings & Glutes

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