Name: Playbook - Heather Watkins - Monday (Home) Hamstrings & Glutes
Uploaded: 2024-04-28T22:58:49.635Z
Duration: 40 min
Description: Monday (Home) Hamstrings & Glutes

Made this a quick one and it was a burner!!!

Olivia Lester

HAMS & GLUTES

Main strength moves this block: 

1. Dumbbell/Kettlebell Deadlifts (added a 4th set this week! Working set rep range is 8-12 per set)

2. Hip Thrusts (Added a failure set. Can you increase weight and/or reps this week? Either is a great way to progress)

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)

👉🏼 Narrow to wide squat followed with banded squat pulses. 🔥

⭐️Make sure to reference your weight/reps in the strength log so you can work to progress from the previous couple 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

Narrow stance squat + Wide stance squat = 1 rep

Narrow to Wide Squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Banded Squat pulses

Superset:

Lie on your back with your knees bent and feet flat on the floor. 

Ensure your feet and knees are hip-distance apart. Tighten your buttock and abdominal muscles as you lift your hips up into a bridge position. 

There should be a straight line from your shoulders to your knees. 

With your weight in the heels of your feet, start alternately walking one foot, and then the other foot away from your buttocks. 
Ensure you keep your hips up as high as you can, and your abdominal muscles activated. 

Relax your upper body and shoulders. 
At the point your knees are almost straight, alternately walk your feet back into the starting position and repeat.

Hamstring Walkout

Monday (Home) Hamstrings & Glutes

Weekly Workout Details

Sara

Marca

Monday (Home): Hamstrings & Glutes

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

Monday (Home) Hamstrings & Glutes

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