Name: Playbook - Janet Calderon - W1/D3: Glutes & Hamstrings
Uploaded: 2024-01-02T12:08:53.261Z
Duration: 60 min
Description: W1/D3: Glutes & Hamstrings

Did the gym version at home and it was killer!

Lara

Legs and booty are fried 🍑🍑🔥🔥

Jessica

Attalia

Maria

Set the Smith bar to armpit height

Assume a hip-width stance, bend your knees slightly 
and then place the barbell 
across your rear delts 

Brace your core against your lifting belt by taking a deep breath into your diaphragm

Initiate the rep by slowly driving your hips backwards until your back is completely flat.  Think about pushing your upper back into the bar in order to keep your torso straight—don't try to support the bar with your wrists. 

Come back up by thrusting your hips forwards while pushing your rear delts into the bar (helps to maintain that crucial upper back tightness)

Smith Machine Good Mornings

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to a 3 second pause

3-second pause hip thrust

Begin standing with your feet hip-width apart and parallel. Hold a kettlebell, a barbell or two dumbbells in your hands down in front of you.  

Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you.

Lift your extended leg and pitch your body forward until your body forms a “T” shape. Your arms should be hanging straight down, holding onto the weight. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg.

Single leg deadlift

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Superset 1 glutes & hams 2.0

Setup:

a) Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle. 

b) Hinge at the waist and bend over so your back is nearly parallel to the floor. Hold on to the machine for stability if necessary.

Action:

a) Keeping your plant leg relatively straight, engage your abs and contract your glutes to bring your leg back as far as possible in a controlled fashion.

b) Squeeze your glutes hard at the top of the rep. Slowly return to the starting position.

c) Repeat this motion for the desired number of reps on each leg.

Cable kickbacks

Make sure the pad on your machine is adjusted correctly. The pad should be placed just in front of your thighs, just below the hips. If the pad is too high, your range of motion will be too limited.
2. Attach a band under the machine and around your back 
3. Make sure your feet are pointing forward, as the position of your feet will be an important detail in this glute-focused variation of the hyperextension. This change in your foot position makes the glutes work even harder and makes it more difficult for your hamstrings to assist, meaning your glutes are isolated and doing most of the heavy lifting.
4. In order to power the glutes, you should have a slight round in your upper back. Yes, most exercises will specifically tell you not to curve your back, but for this move it’s important. Curving your back helps create a posterior pelvic tilt, limiting the motion of your back so again, the glutes are isolated and doing all the work!
5. Start to lift and lower your body as you would during a normal hyperextension. With your feet pointed forward and your back slightly rounded, you should feel all the power coming from your glutes. However, in order to keep the movement focused on the glutes and stop the exercise from working the lower back, only lift yourself ¾ of the way up and down, stopping at a 45-degree angle.

Banded Glute Hypertension

Superset 2 glutes & hams 2.0

W1/D3: Glutes & Hamstrings

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

Bibi

W1/D5: Glutes

Went heavier today and my legs feel like rubber

Danni R

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W1/D3: Glutes & Hamstrings

Community

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