Name: Playbook - Janet Calderon - W1/D5: Leg day 3 - Glutes
Uploaded: 2024-01-02T12:08:53.371Z
Duration: 60 min
Description: W1/D5: Leg day 3 - Glutes

The smith machine workout with glutes kept getting caught. Also I like when you talk through how to set stuff up. I was confused by a lot of the set up

Lauren

Karina

Alexis

Adria

Completed my first week of BIKINI B#TCH!!!

Lisa

Maha

Great way to finish the week 🔥💪🏼🍑🥵

Maria

Daniela

Kayla

Lakeshia

It’s was truly challenging! 😫 The pistons..🫢☠️

Attalia

Michelle 

Booty on 🔥🔥🔥 so good week 1 done ✅

Julijana

Girl legs are on fire but i also definitely feel them growing.

Bibi

Julia

This part is hard to me. Pistols, hip trust for Smith maschine is it cosmos 😃but my 🍑 will be strong and cute 😉✌️

Magdalena

Ok daym couldn't walk properly after that one.

Tyler

Giselle

That one hurt! Took me forever but I finished it. Lol well won't be able to walk properly for the rest of the day! Thanks gf!

Melody Eslava

Great freaking workout to end the week 😎💀

Focus on contraction and connection to the muscle.

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Straight leg kickbacks

Place a bench or step up box at the entrance of a Smith machine, adjust the seat so that it's on an incline.  Use a balance pad for protection.
Dig your upper back into the bench and then place your feet out in front of you, roughly shoulder-width apart.
Flare your feet out around 15 degrees to put your hips into external rotation (increases glute activity).
Centre the bar on the crease of your hips—you might have to experiment with the bench position to get this right.
Place your hands on the barbell just outside the diameter of the bar pad
Unrack the bar by extending your hips, ensuring that your core is tight, that your rib cage is depressed (as opposed to elevated), and that your chin is tucked (don't stare at the ceiling).
Lower the bar by stretching your glutes and then reverse the motion in mid-air by thrusting your hips as forcefully as you can.
Squeeze your glutes hard at the top

Smith machine incline glute bridge

THESE ARE DIFFICULT!  Start off with just the bar to get adjusted then add a bit of weight slowly if you can.

To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.3
Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

Pistol squat on the smith machine

Place an ab mat underneath the Smith machine bar.
Set the safety catches to the bottom position and then place the unloaded barbell on top.
Get on your hands (or elbows, whichever you’re more comfortable with) and knees as if you were performing a kneeling push up.
Straighten your back and stare at the floor directly beneath you—avoid looking forwards, as this will cause your spine to hyperextend.
Place the arch of one foot underneath the centre of the barbell. There should be roughly a 90-degree angle between your upper and lower leg in the starting position.
Inhale, and then push the bar towards the ceiling, stopping only when you can't contract your glute any harder.
Pause for a second, and then lower the bar down under control, resisting every bit of tension with your glutes.

Single leg smith machine kickbacks

Superset glute 1

- Hold a weight down
- Raise and lower your upper body engaging your lower back and glutes
Tip: round your back while coming up

Weighted hyperextensions

Set the cable machine to the lowest setting with an ankle strap secured to your left ankle.
Take a step back from the machine and lean forward, hinging at the hips while maintaining a flat back. Your back should be almost at a 90-degree angle from the floor. Hold the cable pulley machine for support.
With a soft bend in your right knee, brace your core and lift your left leg backward on a diagonal.
Pause and squeeze your glute at the top of your range of motion, then reverse to starting position. 
Complete all of your reps on one side before switching to the other.

Glute Medius kickback

Superset 2 glutes

W1/D5: Leg day 3 - Glutes

D Van

I’m back! I’m dead but feel amazing after this workout.

Valennis

Legs on fire, butt pumped! Loved this, thank you for getting me out of bed this morning xxx

Opal

W1/D1: Leg Day 1

It was great, didn’t sweat like this in al longtime😅

Percita

Kristen

Loving back days nowadays more 💪🏼😌

W1/D2: Back Day

The hamstring on the smith machine takes a lot of confidence that I don’t have haha!

Great workout, needed that 😊 I was so sore lol

W1/D3: Leg day 2 - Glutes & hamstrings

Looking forward to seeing my sexy sculpted shoulders! 💪🏽

W1/D4: Shoulders

Lysandra

W2/D1: Leg Day 1

Jasmine

W2/D2: Back Day

That burn 🔥!!! So good! Great way to start the morning, kicking butt and taking names 💪🏽

W1/D5: Leg day 3 - Glutes

Community

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