Name: Playbook - Heather Watkins - Monday (Gym): Hamstrings & Glutes
Uploaded: 2024-05-13T13:33:02.372Z
Duration: 60 min
Description: Monday (Gym): Hamstrings & Glutes

You totally kicked my butt today on his workout! 🥵🥵

Robyn

Week 2 in this strength block - our main strength moves: 

1. Single leg deadlift (8-10 per side) 

2. Step-ups (8 per side) 

*Begin on your weaker side and aim to match the reps/weight on your stronger side is this is how to work on muscular imbalances

**No changes in reps/sets from week 1 - ways to improve: improve form, slow reps and/or lift heavier! Make sure to utilize and reference the strength log throughout so you can intentionally progress!

- 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

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

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

Activation Warmup:

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- 10 per side

Single leg deadlift

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
16 total, 8 per side

DB step ups

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- 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

- 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
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
* 10 reps per side

Banded elevated clamshell

- 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:

Monday (Gym): Hamstrings & Glutes

Weekly Workout Details

Olivia Lester

Erin Boyer

Katelyn Thiele

Monday (Home): Hamstrings & Glutes

Had a short time frame to get this in & I don’t regret making it work! Still feeling the burn 🔥🔥

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Walking might be interesting today!!!  Awesome workout.

Samantha Parsley

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Saturday: Full Body Conditioning

Friday (Gym): Back Biceps & Abs

Now time to wash the car!! Happy Saturday crew 💕 Day 3/4 ✅

That wall sit finisher…. x3 🫣 Day 4/4 ✅

MELISSA HARRIS

Sara

Marca

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Happy Monday!! LOVED the new variation for lateral raise 🥵

I up’d my weights! Definitely felt the burn!

Morgan

Happy Saturday!! Core complete at the LIVE today! 🥰

Monday (Gym): Hamstrings & Glutes

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