Name: Playbook - Janet Calderon - W1/D3: Glutes & Hamstrings
Uploaded: 2024-01-02T12:08:53.938Z
Duration: 60 min
Description: W1/D3: Glutes & Hamstrings

Tina Burgos

Stephanie Bailey

Adria

Simple and effective. Love it. 
Did jump rope in between sets so I don’t have to do cardio later😉

Monique

Frog pumps, added to the top 3 exercises that I don’t like🥵🥵. My legs and culito were trembling that last set. Good torture 🔥👍🏼

Zujeiry

Patricia Ann

Marlene

Ashley

Train with intention and intensity.  Increase weight if you have heavier weight or decrease tempo if you don’t have access to heavier dumbbells

e your front foot on something higher than the ground.  Start with a 1 or 2 inch elevation. Start without weight or one that you're comfortable with.   As you get stronger/more comfortable with the movement add more elevation.

Find a comfortable stance.  Don’t try to do a spit or be a ballerina.  About 12-16 inches between your feet is enough distance.  As you build mobility and strength you can elongate the stance, but don’t try to be Jean Claud Van Damme on your first attempt.

Focus on efficiently dropping your back knee to the ground.  You want to drop the back knee straight to the ground, with no forward momentum.  Go slowly and GENTLY kiss your knee on the ground, do not slam it.

Drive all your weight through the front foot, with an emphasis on the heel.  Do not let your heel elevate or leave the platform.

Pause and repeat

Front foot elevated split lunge

First, you need a bench or a box that has the right height: it should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrust

"- Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels.
- Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise.
- When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips."

Dumbbell Deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Set up for the dumbbell hamstring curl by elevating a flat bench on a block or step. You can use a grounded flat bench, but elevating it gives you a better range of motion and more efficiently recruits the hamstrings.
Now choose the appropriate dumbbell and set it on the ground near the lower end of the bench.
Lie face down on the bench and position yourself so that your knees are at the edge of the bench.
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 or just past 90 degrees. 
Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.

Dumbbell lying hamstring curls

Superset 1 glutes & hams 1

Lie prone on a bench, bend your knees and flare them out while placing your heels together, then extend your hips.  Make sure your core is contracted.  Squeeze glutes at the top. 

Once you have the movement down, you can add a band to it

Frog Reverse Eagles

W1/D3: Glutes & Hamstrings

Julia

First workout since baby! I’m pumped 😜

Anais

Jackie

W1/D1: Leg Day 1

I loved the entire workout !! Excited about the next one !!!

Athenai “Arc”

W1/D2: Back and biceps

Kristen

So good! Am loving this all so far, thank you :)

Caroline

W1/D4: Shoulders

Nathalie

Week 1 done ✔️ hyper focused this time nutrition form and heavier weight.

Gloria

W1/D5: Glutes

W2/D1: Leg day

W2/D2: Back day

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

Increased my weights. Omgeeee I’m literally shaking 😩

W2/D5: Glutes

Increased weights today and 🥵 THANK YOU! Feeling 💪🏽

Shulie

W3/D1: Legs

Great for how I felt today (didn’t want to workout but did it and it didn’t nearly kill me like some of your other ones 😂)

Tonya

W3/D2: Back and biceps

Dumbbell hip thrust is now my #1most disliked workout. LORDT!!!!🥵🥵

W3/D3: Glutes & Hamstrings

Quicker than 60, and so effective 💪🏽

Sarah

W3/D4: Shoulders

Joanne Carrillo

Really enjoying how much this program is challenging me. Thank you 😊

W3/D5: Glutes

That leg workout was no joke! But I’m proud I finished!

W4/D1: Legs

I always feel great after one of your workouts!

Ive never stuck to a program this far! Loving it :)

W4/D2: Back & biceps

W4/D3: Glutes & hamstrings

Carrissa

W4/D4: Shoulders

W4/D5: Glutes

This workout was intense. Them Bulgarian squats 😖😖😖😖😖😖🔥🔥🔥🔥🍑🍑

W5/D1: Legs

Hard but took me less than 60 - a win! 😂

W5/D2: Back and biceps

W5/D3: Glutes & Hamstrings

W5/D4: Shoulders

Hard ASF but felt great. My bum is on fire from the heavier weights

W5/D5: Glutes

Although this workout is one of my most challenging ones, and the one that always kicks my a$$ it’s my favorite because I have to push myself.

W6/D1: Legs

I’m loving these at home workouts! Please please please create another at home program. 🔥

Diane

W6/D2: Back and biceps

W6/D3: Glutes and Hamstrings

W6/D4: Shoulders

Awesome! Finished ☑️ going to do it again and go heavier 🥳💪🏽

Great last workout of this plan. Can’t wait to start the next one 😁😁😁😁😁😁😁

Great last workout!! I want to thank you for this program.  Although really hard and challenging at times, it was great knowing that I was able to push myself with every workout. I have lost 14lbs by staying consistent with my food along with this program. I can see the change in my body and the muscle definition coming in. I am super grateful. Thank you once again!

W1/D3: Glutes & Hamstrings

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