Name: Playbook - Ida Jemina - W4/D2 - Phase 1 - Hams, Glutes and Calves
Uploaded: 2024-02-13T13:19:03.698Z
Duration: 75 min
Description: W4/D2 - Phase 1 - Hams, Glutes and Calves

Happy morning solid workout today!!🤩🔥

Olivia schmidt

Amazing workout today. Calves are burning!

Melissa Johnson

Exzon

Amazing! I just wonder if calf exercises are enough to make them grow? I have very thin calves.

Karina

Last time hams, glutes and calves with this phase 1 workout! Soon you will get new workouts with which we will continue next week!😍 Go go gooo!!

Remember to add weight to the exercises that you managed to do all the sets and reps succesfully on last hams, glutes and calves session!

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

Don't worry if on some exercises you do feel some burn also on your quads, as they too work to an extent on compound exercises that target the hamstrings and glutes. Remember to do warm up sets before moving on to working sets on each exercise - let's gooo!!

Alternatively you can perform this exercise with a barbell.

-Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. 
- Reverse the motion as you return to the standing position and squeeze your glutes.
-Maintain tightness in your core and repeat!

Romanian Deadlift

- Place the weights across your hips, you can use a training mat or similar as a pad if needed.
- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Glute Bridge

Remember to perform all sets and reps with both sides! Alternatively you can perform the exercise with dumbells.

- Begin with the barbell supported on top of the traps. The chest should be up.  Adopt a narrow stance with the feet turned out as needed
- Descend by flexing the knees and moving the hips back. Ensure that the knees stay align with the feet
-Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot.
-Lunge down as deeply as possible, hovering your knee near the floor.
-Slowly return to the standing curtsy position.

Curtsy Smith

Alternatively you can perform this exercise in a Lying Leg Curl Machine.

-Adjust weight to allow for completion of repetitions
-Start with your legs straight in-between the pads
-Bend at the knee and use your hamstrings to curl the pads until your feet are directly below your knees
-Return to the starting position in a controlled manner to complete the repetition

Leg curl

Superset: Perform exercise A and B back to back without taking a break in between. Take a break after finishing both exercises.

-Properly position yourself on the machine and adjust the weight as necessary
-Begin by using your abductors and glutes to push your knees out and away from your hips until your reach full range of motion
-Return to the starting position to complete the repetition

Abduction machine

-Properly position yourself on the machine and adjust the weight as necessary
-Begin by using your abductors and glutes to push your knees out and away from your hips until your reach full range of motion
-Perform the prescribed amount of pulses
-Return to the starting position at the end of the set

Abduction machine pulses

Abduction Superset

Remember to perform all sets and reps with both sides! Alternatively you can perform kickbacks with a band.

-Hook a ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glute to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. 
-Tip: At full extension, squeeze your glute for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Cable Kickback

Alternatively you can perform this exercise in a Smith machine, Standing Calf Raise Machine or with dumbbells in a standing position.

-Take a seat on the bench and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. 
-Extend your ankles.
-Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
-Extend the ankles as you flex the calves.
-Repeat for the assigned number of repetitions.

W4/D2 - Phase 1 - Hams, Glutes and Calves

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