Name: Playbook - Janet Calderon - Bonus Legs - glutes & hamstrings
Uploaded: 2021-08-12T18:24:40.405Z
Duration: 55 min
Description: Bonus Legs - glutes & hamstrings

Adria

Amazing work out 💪🏾. The sweat was real!!! 😬

Joanne Carrillo

Have I said how much I love this app? I love the workouts. Thank you so much!

Kaila

Maribel

Try this workout at home or even at the gym to challenge yourself! 

Let me know how it went down!

Perform both exercises back to back with rest time after the second workout

Lie face down in a plank position on the ground and position yourself so that your hips are locked inZ  
Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet. 
Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position.
Bending at the knees only slowly curl the dumbbell up towards your buttocks. 
Raise the dumbbell as far as comfortably possible half way then back down then all the way up for the full movement 
Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.

1.5 rep hamstring curl

Place the dumbbells on  your shoulders while sitting with your legs straddling a bench, knees bent and feet flat on the floor in farther forward than your knees. Set your back tightly in a complete arch, locking it in position with tight abs. Hinge at the hip, maintaining the back arch, and bend forward as far as you can without losing the arch in the back. When you reach the bottom, reverse the motion, being sure to not let the arch soften, and return to the original upright position.

Seated good mornings

Superset 1

"- Stand tall, with a dumbbell in each hand.
- To start, place one foot backward so that the ball of your foot is in line with your heel.
- Raise the rear heel and try to feel most of your weight on the front foot.
- Keep even pressure through your front foot, and reach your hips backward, letting the front knee slightly bend as your hips go back and the dumbbells moves toward the floor."

B stance deadlift

1. Stand upright, with your hands at your hips.

2. Take a large step backward with your left foot.

3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.

4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.  Perform on same leg until the end of the set then move over to the other leg

Wide step back reverse lunge

Superset 2

Start standing tall, feet hip-width distance apart.
Take a wide step out to the left. Bend your left knee as you push your hips back. Keep both feet flat on the floor throughout the lunge.
Push off with your left leg to return to standing.

Add weight when you have mastered the movement

Static lateral lunge

Stand with your feet slightly wider than shoulder-width apart with toes pointed slightly out.
Squeeze you upper back and set a good arch in you lower back (just like you are getting ready to squat).
Keep your knees slightly bent as you push your butt back (don’t do good mornings with straight legs).
Hinge at your hips and lean forward, pushing your butt back and maintaining your back arch.
Continue bending forward until your torso is almost parallel to the floor. Reverse the motion by contracting your glutes, hamstrings and lower back.

Straight leg wide stance deadlift

Superset 3

This is your finisher.  Let’s go out with a bang!!

lie flat on your back with your feet elevated on a step or stair.
Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
Pull your hips up as high as you can while clenching your glutes
Squeeze your glutes momentarily at the top before lowering back down to starting position.

Add band for more resistance

Feet elevated Glute bridge

Bonus Legs - glutes & hamstrings

Attalia

WOD: Total Body 30 minute burn

Arbreal

Always a thorough,amazing workout with Janet! 💪🏽

N I U R K A 

Julia

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Sweating like I’m supposed to be 💯 🔥 🔥 🥵

Maliahsol

Tough but felt amazing after. You won’t regret!

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Anais

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Melissa

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Jackie

Love a quick and efficient workout especially when I’m pressed for time! Thanks Janet :)

Live: 20 minute full body follow-along workout

25 minute Full Body dumbbell only workout

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The realest 30 min!! 😅🥵🙌🏽💪🏽

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Great, finally built some motivation back to getting in shape. The short workouts are awesome.

Lynx

Awesome lil morning sweat. Thanks, Janet!!

Killer burn even though it’s just three rounds !!! 🥵😁

Full Body 20 minute workout

Definitely kicked my ass! So A+ for this work out 🔥🔥🔥🔥

Those In and Outs are killer!!! Nice sweat ;)

Haven’t worked out consistently in a while. Had elbow surgery so some moves were a bit difficult to perform but took it easy and only did what I could. Look forward to progressing. Thank you

Zujeiry

Full Body Friday 30 minute workout

These 30 min full bodies are great. Please add a 5 min ab buster type thing to add on!

Bonus Legs - glutes & hamstrings

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