Name: Playbook - Heather Watkins - Monday (Home) Hamstrings & Glutes
Uploaded: 2024-04-28T22:59:09.580Z
Duration: 40 min
Description: Monday (Home) Hamstrings & Glutes

HAMS & 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)

👉🏼 Treat week one as your baseline. This week you’re optimizing form, aiming to lift heavier if you are able to or you can also slow down the reps if you’re not able to increase weight. 

👉🏼 Glute kickbacks + seated abductor superset: Use a moderate to heavy resistance band and complete 15-20 reps. Take these nice and slow! 

⭐️Make sure to reference  your weight/reps in the strength log so you can work to progress over the next few 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

- 12 per side 

-Place a dumbbell behind your knee and lift your leg toward the ceiling

- Take your time and pause at the top for a second

Glute kickback

-Sit on a bench or box 
-Apply band around thigh 
-Legs together and while keeping ankles closer, pull knees away from each other with a slight hold

Seated abductor (banded)

Superset:

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

Dumbbell hamstring curls

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 🥵

Olivia Lester

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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