Name: Playbook - Heather Watkins - Monday: (Home) Hamstrings & Glutes
Uploaded: 2024-04-23T23:11:48.047Z
Duration: 45 min
Description: Monday: (Home) Hamstrings & Glutes

Samantha Parsley

Katelyn Thiele

Melissa Watson

My first workout in a long time and my legs are already jello. 🥴

Megan Stevens

Olivia Lester

Hannah

WEEK FOUR in this current strength block! 

Two main strength movements remain: 

1. Staggered stance deadlifts (rep range 10-12 per leg)
2. Front Racked Sumo Squats (rep range 8-12)

Continuing the fourth set for the front racked sumo squats 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.

Allow plenty of rest in between sets so you can bring forth just as much strength/intensity into your consecutive sets. 

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:

10-12 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

***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

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

Superset:

- Hinge forward holding the dumbbell with two hands behind your head
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- 10 per leg

Reverse Lunge

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
- 1 step = 1 rep, 25 total steps/reps per set

Lateral banded squat walk

Finisher:

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

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! 🏋️

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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