Name: Playbook - James Lawrence Iron Cowboy - W5/D1 Glutes & Hamstrings
Uploaded: 2021-12-25T20:35:51.636Z
Duration: 45 min
Description: W5/D1 Glutes & Hamstrings

Day 1: Glutes/ Hamstrings 

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout: 

45 sec movement/ 15 sec REST  
- Single leg jumps RIGHT 
- Single leg jumps LEFT 
- High Knees 
- Skaters 
REPEAT 4x  

Weighted moves 15x 2  
SET 1:  
- Cursty Lunge- Sqaut- Curtsy lunge 
- Good morning 

SET 2:  
- Bulgarian Split squats RIGHT 
- Bulgarian Split Squats LEFT  

SET 3:  
- Step up with Dumbbell RIGHT 
- Step up with Dumbbell LEFT 

SET 4:  
- Glute bridge with dumbbell 
- Low plank leg lifts (15 each side)  
 
Burnout: 
- 1 minute of Depth Squat jumps  
 
 Cooldown and stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

45 sec movement/ 15 sec REST  
- Single leg jumps RIGHT 
- Single leg jumps LEFT 
- High Knees 
- Skaters 
REPEAT 4x

- From a split stance position 
- Drive off your front foot 
- Bring your opposite knee towards your chest 
- Land softly and repeat

Single leg jumps (right)

Single leg jumps (left)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

Circuit

Weighted moves 15x 2  

SET 1:  
- Cursty Lunge- Sqaut- Curtsy lunge 
- Good morning

- Bring one leg back behind the opposite leg
- Hinge at the hip and bend at the knee to come down 
- Try to reach parallel and come back up
- Complete one squat then curtsy lunge to the opposite side

Curtsy lunge- squat- curtsy lunge

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

Set 1

Weighted moves 15x 2

SET 2:  
- Bulgarian Split squats RIGHT 
- Bulgarian Split Squats LEFT

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian split squats (Right)

Bulgarian split squats (Left)

Set 2

Weighted moves 15x 2

SET 3:  
- Step up with Dumbbell RIGHT 
- Step up with Dumbbell LEFT

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat

Step up with dumbbells (Right)

Step up with dumbbells (Left)

Set 3

Weighted moves 15x 2

SET 4:  
- Glute bridge with dumbbell 
- Low plank leg lifts (15 each side)

- Place the dumbbells on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Glute Bridge with DB

- Hold a low plank position
- Alternately lift and lower each leg, squeezing your glutes

Low plank with leg lifts

Set 4

- Start with a wide stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Depth squat jumps

W5/D1 Glutes & Hamstrings

Maxi

Perfect workout to get back into the grind 💪🏽🔥

James

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W1/D1 Legs with Tabata

Merhawi

Takashi

INSANE! Tiring but doable. The perfect push 🔥🔥

W1/D2 Full Body

W1/D3 Chest & Triceps

Loved this! Needed a light weight, but I felt the burn 🔥

W1/D4 Shoulders & HIIT

Love these types of workouts!! 🔥🔥🔥

W1/D5 Back & Biceps

I haven’t sweat this much in a long time !!!

This is the hardest workout… ever. 😍🔥

W1/D6 Cardio & Core

W2/D1 Legs

W2/D2 Tabata & Upper Body

W2/D3 Shoulders & HIIT

W2/D4 Back & Biceps

Miranda

W2/D5 Glutes & Hamstrings

W2/D6 Cardio

My legs are tired, and perfect. Loved it.

W3/D1 Legs

A good sweat I haven’t had in a while!!!! LOVED IT!

W3/D2 Shoulders

W3/D3 Chest & Triceps

This was one of my favorite ones yet!! 🫡

W5/D1 Glutes & Hamstrings

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