Name: Playbook - Heather Watkins - Monday (Home) Hamstrings & Glutes
Uploaded: 2024-04-28T22:58:28.226Z
Duration: 40 min
Description: Monday (Home) Hamstrings & Glutes

Olivia Lester

PEAK WEEK! Ways to progress: increase your weight, increase your reps (especially on the failure set), slow your reps down, improve form, add depth to the deficit reverse lunges… doing any of these for any movement = Progress!! 

HAMS & GLUTES

Main strength moves: 

1. Dumbbell/Kettlebell Deadlifts (Keeping the 4th set this week — working set rep range is 8-12 per set)

2. Hip Thrusts (Keeping the failure set)

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)

Superset: Sumo squat to seated banded abductors — complete 15-20 reps of abductors per set!

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

-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

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

Sara

Marca

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

Robyn

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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