Name: Playbook - Heather Watkins - W2/D5 Lower Body - Hamstrings & Glutes
Uploaded: 2024-04-23T23:11:47.796Z
Duration: 45 min
Description: W2/D5 Lower Body - Hamstrings & Glutes

Feeling better and back at it! 💪🏼🙌🏼
Another favorite added to the list! Hello glutes/quads! 😍😳

Melissa Watson

Erin

Great workout! I really enjoyed this one ;-)

Ashley Drury

Jessie Harris

Lynsey

Hailey

Loved this workout! I’m a fan of the home workouts that include the DB hamstring curls!

Amanda

Michelle Reynolds

Kang squats got my back popping & my arms sore 😲

Mandy

Audrey

Carissa

Allison

Jennifer DeVore

Bumped those weights and my legs are feeling it! That last superset was 🔥🔥🔥!

Mallory

Ashley

A Hamstring and Glute killer! We have a superset, triset and stand alone followed with a finisher. The standalone - make sure you’re selecting a heavy weight or slow down your reps/add a few if you’re limited on equipment. The last few reps should be a challenge. 

For the triset, we are aiming to go a bit quicker - shorter rest period, focus on form, but push yourself with a little bit of a shorter rest.

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg 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
- 12 per leg

Single leg deadlift

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

(weighted) Glute bridge with abduction

Superset:

- Elevate heels onto weight plate
- Hold dumbbells/kettlebell in each hand at shoulders
- Lower into a dumbbell/kettlebell goblet squat
- Stand up to full extension
- increase weight as reps decrease

Heel elevated goblet squat

Stand Alone:

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward
- use dumbbells or bar

Stiff legged deadlift

- Holding dumbbells down at your side
- Step back and across in to a curtsy lunge
-keep front row straight 
- Step back to the starting position
* Reps are total, split between sides

DB curtsy lunge

- Bring your heels towards your glutes
- Extend back out with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls with a stability ball

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

(alternative to stability ball) Dumbbell hamstring curls

Triset:

This is a hinge/squat combo which is great for the hamstrings and glutes, think of this as a mix between a squat and a good morning! Hinge forward/bend at the hips where your chest is parallel to the floor, then squat by dropping your hips. Raise your hips back up while still in the good morning position and then return to starting. 

Start with body weight if needed to nail form down before selecting a weight.

Kang Squat

Finisher:

W2/D5 Lower Body - Hamstrings & Glutes

Michele

Jerica

It was so good! I am so excited I found your app. I did have a question about the workout. I’m not sure if I’m doing it right!

Madison

W1/D1 Shoulders, Triceps, Chest & AMRAP

Katelyn Thiele

LaGena

Did it outside in TX humidity. I’m sweating!!

W1/D2 Lower Body - Quads & Glutes

Christine Jones

Allison Rhymer

Does working 11 hours in Urgent Care count?

Riley

W1/D3 LISS

I think this might be one of my favorite ab/arm workouts so far!!

W1/D4 Back, Biceps & Core

Legs are on fire from quads/glutes day still! This was a challenge.

Upped the weights. Forgot how much I loved this one! 🔥🥵

A day late thanks to the flu BUT Got her done!

W1/D5 Lower Body - Hamstrings & Glutes

"That sucked"-my 10 year old😆 we are sweaaaaatyyyyyy!!!

Kasi

W1/D6 Full Body EMOM

Feeling all shoulder/tricep pump 💪🏼

Amelia Pyles

Loving the AMRAP at the end of these arm days

Lacie Fallin

Bridget

W2/D1 Shoulders, Triceps, Chest & AMRAP

Had to use a baby as weight, but felt good! 🤣

Sarah

Rhonda

W2/D2 Lower Body - Quads & Glutes

Kandice

Lindsey

W2/D3 LISS

I was having a problem with counting during the plank to sit back so I changed it to my knees.

Angela

W2/D4 Back, Biceps + Core

Phew! 🥵 Loved the exercise progressions on this one!

I love these quick workouts when need some extra sleep. The sweat is drippin' 😲

W2/D6 Full Body TABATA

Stepped out of my comfort zone and actually used the hotel gym to workout since we will be here all week! Feeling confident 💪🏻

Dominated skullcrushers 
4 rounds of AMRAP 
🥵🥵🥵🥵🥵

Chelsea

W3/D1 Shoulders, Triceps, Chest & AMRAP

Keeping up with these guys in this gym definitely had me sweating bullets this morning! 🥵

Lana Scherer

W3/D2 Quads & Glutes

Did an in person dance2fit class with my girls 💃

Amber

W3/D3 LISS

Danielle Hankins

W3/D4 Back, Biceps & Core

Had to up my reps for flute bridges because I need heavier weights and a heavier band but I guess that’s a win 🏆 💪🏼

Kayler

Added to the favorite list! 🤪💪🏼♥️

W3/D5 Hamstrings & Glutes

Becca

Wow 🥵 but I will be adding to my favorites!

Mandi

W3/D6 Full Body Conditioning

W4/D1 Shoulders, Triceps, Chest & AMRAP

those frog squats were so deceiving! 🔥 🥵

W4/D2 Lower Body - Quads & Glutes

This treadmill has really come in handy! 👌🏻🙌🏼

W4/D3 (Home) LISS

Jessica

W4/D4 Back, Biceps + Core

Feeling strong! Upped all weights for everything! 👌🏻💪🏼🙌🏼

W4/D5 Lower Body - Hamstrings & Glutes

Wow! Came into it thinking I’d need to probably stop midway after a long weekend of hosting some out of town friends, but I got it done! 💪🏻

W4/D6 Full Body Circuit Pyramid Style

W5/D1: Arms, Chest + Core

I struggle staying on the ball. Uuugh otherwise my calves are burning.

W5/D2: Lower Body

Sara

Got it in a work tonight walking the hospital! 🤪

Lachelle

W5/D3: LISS

Loved the change up on exercises! 💪🏻

Hannah

W5/D4: Shoulders, Back & conditioning

This one was a complete butt kicker. Definitely took 40 minutes to finish. 🥵

Michaela

This workout challenged me SO much! I don’t know if it’s bc I took the weekend off, or if it’s bc I upped my weights. I’m gonna go with both! 🤦🏼‍♀️🤷🏼‍♀️🤪💪🏼

W5/D5: Lower Body

I shaved off almost 3 minutes since last time!! Feels amazing!!

W5/D6: Full Body Conditioning

Loved this core! Also, we no longer do “girl push ups” in this house! 💪🏼👌🏻😂

W6/D1: Arms, Chest + Core

I love this set up! It’s the first time I’ve picked up my heavier weights in a long time but I also just ordered a big fan for my garage off Amazon because I’m soaked in sweat 🥵

Megan Stevens

W6/D2: Lower Body

Claire

W6/D3: LISS

Shoulders are on fire, loved this workout! 👌🏻💪🏼

Finishers - death to arms - 60 on burnout

W6/D4: Shoulders + Back

W6/D5: Lower Body

Tabata got me like 🥵 love the quick and effective workouts!

W6/D6: Full Body Tabata Style

I love a good arm burn to start the week!

W7/D1: Arms, Chest + Core

So sweaty and the booty is burning!! 🔥🍑

W7/D2: Lower Body

Always thankful for LISS after a tough lower body!!

W7/D3: LISS

W7/D4: Shoulders, Back & conditioning

I almost fell during that last set of jump squats... but I didn’t! 🤪😱💪🏼

W7/D5: Lower Body

Dripping 🥵 but another favorite! 💪🏻

Did NOT want to do this today! My body has been so sore this week and energy has been lacking trying to get back into a routine again after traveling. But I feel SO much better🤩 So thankful for these challenges and the extra little push to keep me going!

Karly

Killer full body workout! Sweat is dripping!

W7/D6: Full Body EMOM

W8/D1: Arms, Chest + Core

W8/D2: Lower Body

Dancing, 5 minute walk abs air squats x100.

W8/D3: LISS

Took a day off yesterday, catching right back up! Will do lower body after dinner!👌🏻

W2/D5 Lower Body - Hamstrings & Glutes

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