Name: Playbook - Janet Calderon - W1/D4 Legs/Glutes home challenge
Uploaded: 2024-01-02T12:08:53.933Z
Duration: 60 min
Description: W1/D4 Legs/Glutes home challenge

Jayde

Kaila

Shulie

Stephanie Bailey

Zujeiry

Alison Wright

This program is great!! My hams and glutes are on fire 🔥

Adria

Working out with a purpose! Janet’s workouts are brutal, efficient and worth it!

Angelina Sanchez

You need a chair/bench, loop bands & preferably different sets of Dumbbells 

Use the heavier ones for hip thrusts if you have them

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 1.5 Squats

a) Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 

b) Engage your core, bring your shoulder blades together, and keep your chest held high.

Action:

a) With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards.

b) Now, reverse the motion as you return to the standing position and squeeze your glutes.

c) Maintain tightness in your core and repeat!

Romanian Deadlift *

It’s okay to start these without dumbbells if you’re not use to performing them.  Get them right before you begin adding weights 

Start by standing with one foot on a step, one foot off the ground.
With a slight forward lean, Slowly lower the unaffected leg down off the side of the step. Lightly touch your heel to the floor.
Return to the original position.
Repeat until number of reps are completed.

Step downs *

Superset 1 legs/glutes home 1

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.

Hip Thrusts *

Keeping lower back flat, chin tucked, and gaze forward, engage glutes, push through heels, and raise the barbell to the ceiling by extending hips to reach the starting position. Knees should be in line with heels and bent at 90-degree angles and body should form a straight line from shoulders to knees

Keeping lower back flat and knees stable, slowly lower hips two to three inches. Then, push through heels and slowly raise the barbell by extending hips, making sure to use glutes rather than back to perform the movement.

Kas Dumbbell Glute Bridge

Superset 2 legs/glutes home challenge 1

Start on all fours with hands under shoulders, knees below hips.
Bend left leg to 90 degrees and place one weight behind left knee.
Squeeze left leg to hold weight in place and kick left leg up into the air, then bring knee under hips.

Donkey kicks

Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley on a diagonal until you fully contract your Glute. 
Hold for a count of two.
Inhale as you slowly return your strapped leg to the starting position.
Repeat for more repetitions.
Repeat with your opposite ankle.

Banded angled hip abduction*

Superset 3 legs/glutes home challenge 1

W1/D4 Legs/Glutes home challenge

Maha

8 weeks postpartum and this was a bit tough. Thank you 😊

Julia

Excellent transition back to Playbook after 14 week training challenge! 🦵🏾🦵🏾

W1/D1 Legs Home Challenge

Elizabeth

W1/D2 Upper Body/back home challenge

stace

W1/D3 Upper Body/Shoulders home

By far my favorite workout! Even though I’m all sweaty and my heart is racing, I reallyy enjoyed this workout ❤️

Holy shit..done right after a leg workout 🥵 feeling the burn, loved it 💪🏼

Maria

W1/D5 Ab & Cardio Week 1

Death by Bulgarian Splits🥵🥵🥵🥵🥵🥵🥵🥵😫😫😫😫😫😫😫

Patricia Ann

Still a little tough but better than the first leg day 💪🏽🦵🏼

W2/D1 Legs Home

Yasmara

W2/D2 Upper Body/Back home

Death to these shoulders 💪🏽💪🏽😫😫

Shoulder day always burns!! But so good 🥵

W2/D3 Upper Body/Shoulders Home

Couldn’t do gym but this was a killer 🔥 butt on fire 🔥💪🏼 seeing the gains 😍

W2/D4 Legs/Glutes Home

Harder than last week but still my favorite day!

W2/D5 Abs & Cardio

Least favorite day 🥵 my thighs are on fire

W3/D1 Legs home

Evelyn

W3/D2 Upper Body/Back home

My shoulders are on straight fire 🔥😩😅

You killed my shoulders 🥵🥵. It hurt so good

W3/D3 Upper Body/Shoulders Home

Always feel that extra push during Leg day!! You’re the best, Janet 💗

W3/D4 Legs/glutes home

Needed a second round. Bad idea after upper body but I did it 💪🏼

W3/D5 Abs & Cardio

Loving the jump squats at the end 🙌🏽🫶🏽

W4/D1: Legs Home

Going up in weights and feeling stronger every time 💪🏼🔥

W4/D2: Upper Body/Back Home

W4/D3: Upper Body/Shoulders Home

Back after a week off and boyyyyyyyyy this burned 🔥🔥🔥🔥🔥🔥🔥🔥🔥

W1/D4 Legs/Glutes home challenge

Community

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