Name: Playbook - Heather Watkins - Monday (Home) Hamstrings & Glutes
Uploaded: 2024-04-28T22:59:34.024Z
Duration: 40 min
Description: Monday (Home) Hamstrings & Glutes

Olivia Lester

Samantha Parsley

Training our posterior lower body today - hamstrings and glutes.

Main strength moves this block: 

1. Dumbbell/Kettlebell Deadlifts 

2. Hip Thrusts 

3. Deficit Reverse lunges (Can use dumbbells, if you need to modify these: start with bodyweight or you can reduce the elevation using books, a step, etc. or reduce to floor)

👉🏼 Make sure to prioritize plenty of rest between working sets (ideally 60-120 seconds) so you can bring forth just as much effort in the following sets. 

👉🏼 single leg RDL + banded glute kickback superset: Complete one side at a time! Example: Do R side single leg deadlift and then straight into that R side banded glute kickback. Can rest in between sides!

⭐️Make sure to log your weight/reps in the strength log. We will work to progress over the next four weeks!

- 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

Activation Warmup:

- Begin with dumbbell or kettlebell in each hand and feet hip width apart
- Lower dumbbells/KB’s to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

These are wider range of motion from RDL’s as we are bringing the weights lower!

Dumbbell deadlifts

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

8 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

- Stand with your feet shoulder width apart and knees slightly bent holding a dumbbell in one hand - raise same leg holding dumbbell 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

Single leg deadlift

Keep your back flat, core engaged, and shoulders relaxed and stacked over your elbows.

Wrap a band around mid shins, Push back with your left foot, toe pointing down, driving through your heel.

Hold the position for 1 to 2 seconds and then lower it down in a controlled movement.

Repeat 15reps on one side and then the other. Complete 3 sets.

Standing Banded Glute Kickback

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
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Monday (Home) Hamstrings & Glutes

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

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

Robyn

Monday (Gym): Hamstrings & Glutes

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym): Back Biceps & Abs

Saturday: Full Body Conditioning

MELISSA HARRIS

Sara

Marca

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

Katelyn Thiele

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 (Home) Hamstrings & Glutes

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