Name: Playbook - Ida Jemina - W7/D2 - Phase 2 - Hams, Glutes and Calves
Uploaded: 2024-02-13T13:19:03.822Z
Duration: 80 min
Description: W7/D2 - Phase 2 - Hams, Glutes and Calves

Melissa Johnson

Rutina fuerte para glúteos 😍😍😍🌻

Shirleyou

Exzon

Time to build those curves and that's what we're here for! 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!!

- With a wide stance and knees pointing slightly outwards grab the bar with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the bar up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Sumo 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 reps with both legs!

- Sit down to the leg press machine diagonally
- Place you upper leg on the leg press with a wide stance while keeping your knee aligned with your foot
- Keep your spine neutral throughout the exercise
- With a controlled motion push the leg press up and down with your working leg

Single Leg Diagonal Leg Press

You can adjust the amount of reps according to your current skill level since this is a bodyweight exercise. 

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

- In a Smith machine, lie underneath the barbell and grab it. Adjust the height if needed
- Bring your legs to the front and touch the floor with your heels
- Curl your legs up in a smooth motion by bending your knees until your hamstrings are fully contracted. Allow your body to travel forward as you curl your legs
- Lower yourself to the starting position in a smooth and controlled motion
- Repeat

Hanging Leg Curl

Alternatively you can perform this exercise with a dumbbell or kettlebell. Remember to perform all sets and reps with both sides! Note that we do high reps. Adjust your weights so that you are able to perform all the reps.

- Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a smith machine barbell on your hip
- Lower your hips down so your glutes almost come in contact with the floor
- Raise one leg off the ground and keep the knee bent at 90 degrees
- With leg still on floor press through your heel squeezing your glutes
- Return to the start position

Single Leg Hip Thrust Smith

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

-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 three pulses by bringing the legs halfway back and then out again
-Return to the starting position to complete the repetition

Abduction with Pulses

-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
- Hold! Don't let the legs move towards each other by squeezing your glutes and abductors. Stay there for 3 seconds.
-Return to the starting position

Abduction with Holds

Abduction Superset

Alternatively you can perform this exercise with dumbbells by positioning them on top of your quads.

-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.

Seated Calf Raise

W7/D2 - Phase 2 - Hams, Glutes and Calves

Jessica

Wafa

Wendy

W1/D1 - Phase 1 - Full body strength

Tamara

W1/D2 - Phase 1 - Hams, Glutes and Calves

Olivia schmidt

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

W7/D2 - Phase 2 - Hams, Glutes and Calves

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