Name: Playbook - Heather Watkins - W1/D5 Lower Body - Hamstrings + Glutes
Uploaded: 2024-04-23T23:11:47.062Z
Duration: 45 min
Description: W1/D5 Lower Body - Hamstrings + Glutes

Lana Scherer

Heather Sue

Cindy

Kandice

Hamstrings & Glutes

Make sure to warmup prior to beginning and stretch well after!

- 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

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- 10 per leg

Reverse Lunge

Superset:

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting, contract your glute muscles

Barbell hip thrusts

- After the weighted hip thrust, do banded/bodyweight. 
-Support upper back on a bench and the band around your thighs
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded hip thrusts

- 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

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Leg curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Seated Abductors

- 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

Finisher:

W1/D5 Lower Body - Hamstrings + Glutes

Starting over during the break — loved this one!

Olivia Lester

Savannah

Good! I am starting off again. In 8 weeks I have somehow gained 20lbs and I just needed something that I could modify a little if needed. I’m grateful for the support.

Kelli

W1/D1 Shoulders, Chest, Triceps + AMRAP

Taylor

“I can do all things through Christ who strengthens me” hahahahaha my motto during the wall sit 😅

Kayler

W1/D2 Lower Body - Quads & Glutes

W1/D3 LISS

You know those ab circuits that read easily but as soon as you start… you immediately feel the hurt? That was it. Whew. 😂

Katie

That core circuit though 😳 definitely gonna feel this one tomorrow!

W1/D4 Back, Biceps & Core

Had a leg day yesterday and my legs are on 🔥

Shaunti

This workout was the hardest one for me this week!! Goodness 😅😅

Abbi

W1/D6 Full Body EMOM

Only got 2.5 on the finisher! Room to improve!!!

W2/D1 Shoulders, Triceps, Chest + AMRAP

Legs days with @hlwatkinsfit are my FAVE!

W2/D2 Lower Body - Quads + Glutes

W2/D3 LISS

That was difficult for me! I’m not going to lie, I couldn’t complete the entire set of renegade rows with the push up 🤷🏼‍♀️

Push ups and plank exercises always get the best of me!

W2/D4 Back, Biceps + Core

Lang squat was a new one for me but I liked it!

Glutes on fire!! Loved the kangs 👏🏽😍

Kangs were odd at first but a good exercises!! Love me a good leg day!!

W2/D5 Lower Body - Hamstrings & Glutes

W2/D6 Full Body TABATA

Feels good to be back to routine! 💪🏼

W3/D1 Shoulders, Triceps & Chest + AMRAP

Stephany

W3/D2 Quads + Glutes

Added to week 7 day 6...extra cardio 45mins on the treadmill while meal planing and doing my grocery pick up

W3/D3 LISS

W3/D4 (Gym) Back, Biceps + Core

W3/D5 Hamstrings + Glutes

Honestly, didn't know if I was gonna make it through 6 rounds but I did and I'm soaked! 😅

W3/D6 Full Body Conditioning

4 rounds of that Finisher.....here is to week 4!!!

W4/D1 Shoulders, Triceps, Chest & AMRAP

W4/D2 Lower Body - Quads & Glutes

Needed that after yesterdays leg day! 🔥
Hamstrings are so sore!

W4/D3 LISS

W4/D4 Back, Biceps + Core

W4/D5 Lower Body - Hamstrings & Glutes

My husband tried this with me.. he stopped and said he was gonna send you the hospital bill. Meanwhile he sat in the chair and watched me complete every bit of it! So darn proud of myself!

Didn't know if I was gonna make it...but did!!!! 🤘

W4/D6 Full Body Circuit- Pyramid Style For Time

Love a good upper body & core day 💪🏼

W5/D1: Arms, Chest + Core

W5/D2: Lower Body

W5/D3: LISS

W5/D4: Shoulders, Back + conditioning

You are capable of so much more then your mind tells you-is it easy...no! Do it anyways

W5/D5: Lower Body

W5/D6: Full Body Conditioning

This will always be something I do for myself...

W6/D1: Arms, Chest + Core

W6/D2: Lower Body

W6/D3: LISS

W6/D4: Shoulders + Back

W6/D5: Lower Body

W6/D6: Full Body

One of my fave upper body workouts 💪🏼

W7/D1: Arms, Chest + Core

W7/D2: Lower Body

W7/D3: LISS

I loved this one! Definitely feel the burn 🔥🔥

Doesn't have to be perfect, you just got to get it done!

W7/D4: Shoulders, Back + conditioning

W7/D5: Lower Body

W7/D6: Full Body EMOM

W8/D1: Arms, Chest + Core

Leg day, plus 100 squats (plus 10 burpees) a walk at lunch, and 45 mins of cardio... I'm done!

W8/D2: Lower Body

Lachelle

Still camping and I brought weights but I’m sick so I opted for a bike ride instead.

W1/D5 Lower Body - Hamstrings + Glutes

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