Name: Playbook - Janet Calderon - W1/D3: Glutes & Hamstrings
Uploaded: 2024-01-02T12:08:53.359Z
Duration: 70 min
Description: W1/D3: Glutes & Hamstrings

Lara

Loved it just as much the second time around

Selina

Sheesh! 😮‍💨❤️‍🔥Great workout!

Whittney

Maria

Wow. Just wow. Killed the end with some pulsing walking lunge for shots and giggles and that was a mistake

Bibi

Nancy

Pushed myself today. Getting stronger 😊

Adria

a) Assume a sitting position in the machine with your legs fully extended. The foot pad should rest just above your ankles. 

Action:

a) Contract your hamstrings to curl the pad all the way down.

b) Pause for a moment, squeeze your hamstrings hard at the bottom, then return to the starting position.

c) Repeat!

Seated Hamstring Curls

- Begin in a prone position with your legs off the box
-turning over, put a dumbbell between you’re feet, if you’re having issues doing these, do them without weights or bands 
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

"- 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

Stand with your feet shoulder-width apart.
Hold the barbell with both hands at down holding the barbell at the end.  
Keep the weight down and squat down, pushing your hips back and bending at the knees into pulses.
Keep the pulses in motion,  Drive through with your heels and hips.

Landmine Sumo Squats

Make sure to use a pad to protect your hip, otherwise it would make the exercise uncomfortable.  Sit on the ground with a bench behind you, only your shoulder blades should be on the bench.  Roll barbell above your hips.  Plant your feet, drive your hips up, lifting the bar up from the ground.  In the top position, your knees should be bent at a 90 degree angle.  Pause at the top of the lift and squeeze your glutes.

Helpful tip:  Keep your chin tucked down to avoid hyperextending you back.  Slightly tuck your pelvic bone in.  Think of scooping ice cream...scoop your glutes up as if you're scooping ice scream and squeeze your glutes on the top.  DO NOT USE YOUR BACK TO LIFT THE BARBELL

Barbell Hip Thrusts - Pyramid set

W1/D3: Glutes & Hamstrings

Lena

W1/D1: Full legs

W1/D2: Back and biceps

💪🏼💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥🔥

W1/D4: Shoulders & triceps

👏🏻👏🏻👏🏻👏🏻👏🏻🫶🏻🫶🏻🫶🏻🫶🏻🫶🏻

Sore from all workouts this week.. this one was rough!

Kellie

W1/D5: Glute detail

W2/D1: Full legs

W2/D2: Back and biceps

Holy moly Janet, my glutes are dead 💀 😅🤪

Jonet Siegers

W2/D3: Glutes & Hamstrings

stace

W2/D4: Shoulders & triceps

W2/D5: Glute detail

W3/D1: Full legs

W3/D2: Back and biceps

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders & triceps

W3/D5: Glute detail

Absolutely dragged as as if it was day #1 🥵

W4/D1: Full legs

W4/D2: Back and biceps

W4/D3: Glutes & Hamstrings

W4/D4: Shoulders & triceps

W4/D5: Glute detail

Absolutely 🔥
Total love hate relationship

W5/D1: full legs

Carina

W5/D2: Back & biceps

W5/D3: Glutes and hamstrings

Attalia

W5/D4: Shoulders & tri’s

Stacye

It was tufffff! But I did it! 💪🏾💪🏾💪🏾

Alexis

W5/D5: Glute Detail

You are killing me miss Janet!!! 🤪🥵

W6/D1: full legs

W6/D2: Back & biceps

Marie-Pierre

W6/D3: Glutes and hamstrings

After taking a bit time off we’re back. We are dying.

W6/D4: Shoulders & tri’s

W6/D5: Glute Detail

W7/D1: full legs

W7/D2: Back & biceps

W7/D3: Glutes and hamstrings

W7/D4: Shoulders & tri’s

Kalisa

W7/D5: Glute Detail

W8/D1: full legs

W8/D2: Back & biceps

W8/D3: Glutes and hamstrings

W8/D4: Shoulders & tri’s

Finished ✅ it was amazing 🤩    i feel like superwomen 🦸🏼‍♀️!!!!

W1/D3: Glutes & Hamstrings

Community

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