Name: Playbook - Janet Calderon - W1/D4 Home Legs - Glutes/Hamstrings
Uploaded: 2024-01-02T12:08:53.859Z
Duration: 60 min
Description: W1/D4 Home Legs - Glutes/Hamstrings

Alison Wright

This was so tough but so good. Thank you! 🥵

Jackie

Stephanie Orozco

Joanne Carrillo

The 1st exercise is configure incorrectly in the app? It’s 45s 45s then 45 reps… I only did 20 it was hard.

Lynx

Jeannie

Adria

Feeling so strong after 🥵💪🏾 love it!!!

Yasmin

Giorgia

Jeannette

It was amazing!! Almost through week one! I’m already noticing a difference

Victoria Prince

Gabriella

Wally

Giselle

Good one! I'm soo tired after this:) ❤️ Thank you so much I wish you luck J

Katrina

Iris Medrano

Begin in a supine position on the floor.  Bend both knees, placing your feet flat on the ground with your feet close to your glutes. This will be your starting position.Initiate the exercise by extending the hips, driving your hips from the floor to perform a glute bridge.  At the top of the motion, begin taking short, alternating steps.  Continue until your legs are fully extended and your weight is supported on your heels. Hold the walkout position briefly, and then alternate steps back in to return to the bridge position. Repeat for the desired number of repetitions.

Hamstring walk outs

"- 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."

Romanian Deadlift

Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
While holding second position, make small pulses up and down, moving about an inch.

Sumo Pulse Squats

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

Lateral Lunge

Superset 1

Get into a glute bridge position.  Put the bottom of your feet together and scoot your heels close to your glutes.  Bridge into the air while maintaining position.  Focus on the squeeze of your glutes at the top.


Keep Chin tucked into your chest

Frog Pump

Hook one end of the resistance band around one foot and the other behind knee

Begin on all fours, ensuring that your wrists are directly beneath your shoulders and your knees are under your hips. Keep your back straight, pelvis tucked in and core engaged.

Straighten your right leg directly behind you, propping itself on your toes. Your left leg remains where it is. 

Lift the right leg up as far as you can go, squeezing your glutes at the top position. Again, keep the leg straight and behind you.

Slowly bring it back down and repeat all the reps on one side before switching to the other.

Banded straight leg kickback

Superset 2

W1/D4 Home Legs - Glutes/Hamstrings

Today is my first day  of the 4 weeks home workout  . It was hard at the beginning but I completed it all 😭

Gissel

Sheila

Agnes

W1/D1 Home leg day - quads/glutes

What a great workout! I know if I stay consistent these workouts will get me all the way right!!

Tonya

Patricia Ann

These sets of arm exercises were pretty easy to do. Next time I’ll up the weight :)

Danyelle

W1/D2 Home Back & Arms

Great workout - doing pt 1 again - thanks, Janet!

Hard af and I loved it. Already feeling it!

W1/D3 Home Chest, shoulders & Abs

pakamon

Great workout! Had to modify some exercises because of my wrist but we did it!

So hard but another great workout - thank you!

W1/D5 Home Abs & HIIT

My bitty definitely grew lol such a good workout!!!

Evelyn

Shantel

W2/D1 Home Leg Day - Quads/Glutes

W2/D2 Home Back & Arms

Challenging but amazing and necessary in my fitness journey. Thank you!

Elizabeth

W2/D3 Home chest/shoulders & abs

Allison Gola

W2/D4 home Leg day  - glutes/hamstrings

Maliahsol

Brianna

W2/D5 Home Total Body

Malerie

W3/D1 Home Leg day - quads/glutes

Ricella

❤️Thank you! It was amazing:) feeling soo strong after it

W3/D2 Home Back and arms

W3/D3 Home Chest/shoulders + abs

Efficient workout - thank you, feeling good!

Kaila

W3/D4 Home Legs - hams & glutes

It sucked in the best of ways. 🥵🥵🔥

W3/D5 Home Total Body

This was a tough workout, but I think it’s one of my favorites, yet!

Those single leg pistol squats should be illegal 😭😭😭

Anais

W4/D1 Home Leg day - quads/glutes

W4/D2 Home back and arms

Great workout - harder than I expected. Thank you!

Patricia

I really am not sure where I found the energy to do that workout today. Grateful for you and your app because it's a good reminder to not let that dang depression win when it fights hard, cause I can fight hard too 🖤

W4/D3 Home chest/shoulders & abs

Death to bulagrian split squats🤬🤬🤬🤬

Zujeiry

Excuse me while I go throw up..😵😵good workout

W4/D4 Home legs - hamstrings and glutes

I Feeel SO good for having completed this month, I’m ready to go for round two. My body is grateful. Thanks for this 💚

Omg I did it.. 4 weeks

Next week will start 2.0

W1/D4 Home Legs - Glutes/Hamstrings

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