Name: Playbook - Janet Calderon - W1/D3 Glutes & Hamstrings
Uploaded: 2024-01-02T12:08:52.823Z
Duration: 60 min
Description: W1/D3 Glutes & Hamstrings

Jonet Siegers

Adria

Zujeiry

Latesha

These exercise selections bias the glutes and hamstrings

Setup where you’re seated on the edge of the seat.

Lean all the way forward & you can rest your hand on the front of the machine

Make sure to keep your chest upright, pelvic bone slightly tucked 

Exhale and push the pads out with your glutes in a slow and controlled motion, pause for at least a second. 

Once your hips are fully externally rotated, slowly return to the starting position.

Leaning forward hip abduction

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

Superset

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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Romanian deadlifts

1. Set up for the wide smith machine squat by setting the bar to around shoulder height and loading the weight you want to use on the smith machine 
2. Grab the bar with a wide grip and position the center of the bar on top of the muscles on your back. The bar should not sit on your neck.

2. Keeping your back straight and your eyes facing forwards, take the weight off the rack. Walk your legs out a few inches away from you, feet a bit wider than shoulder width, point your toes outward .  
3. With your back straight and your eyes facing forward, slowly squat down until your thighs are parallel to the floor.
4. Push up through your heels and raise the bar back to the starting position.
5. Repeat for desired reps.

Exercise Tips:
* It's important that you keep a straight back when you squat! You can ensure your back is straight by keeping your eyes facing forward, chest out, and shoulder blades back. Keep your core muscles tensed throughout the movement to help hold your back in place.
* Don't push from the balls of your feet. This puts unnecessary strain on joints and tendons. Always push up through your heels. Curling up your toes can help you get the technique right.
* Using squats to their full potential requires squatting down until your thighs are at least parallel to the floor.
* Don't look down. As soon as you look down your back rounds, simple as that.

Smith Machine Wide stance squat

W1/D3 Glutes & Hamstrings

Excited to start Round 2 of this program!

Dara

Tyler

W1/D1 - Legs

W1/D2  Push Day

W1/D4 Pull Day

The superset of kickbacks always kick my 🍑🔥!

Kaila

W1/D5 Detail Day

W2/D1 - Legs

W2/D2:  Push Day

W2/D3 Glutes & Hamstrings

W2/D4 Pull Day

What a way to end the week with this 🍑😅workout 🥵

W2/D5 Detail Day

Those walking lunges are going to be the death of me

W3/D1 - Legs

W3/D2:  Push Day

W3/D3 Glutes & Hamstrings

W3/D4 Pull Day

W3/D5 Detail Day

Those walking lunges kill me every time! 🫶🏾😅😂

W4/D1 - Legs

W4/D2:  Push Day

W4/D3 Glutes & Hamstrings

W4/D4 Pull Day

W4/D5 Detail Day

W5/D1 - Legs

Those 6 waaaayyyyys thoooooo! 💪🏾🔥😅

😫😮‍💨😮‍💨😮‍💨that failure set!! Wow 😮

W5/D2  Push Day

Whew, those weighted abductors are no joke!😅🔥

W5/D3 Glutes & Hamstrings

W5/D4 Pull Day

The cables were a learning curve but I figured it out!

Alexis

W5/D5 Detail Day

Wooooo😮‍💨that last set !!!! 🔥🔥🔥🔥🔥

W1/D3 Glutes & Hamstrings

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