Name: Playbook - Janet Calderon - W1/D5 Detail Day
Uploaded: 2024-01-02T12:08:52.831Z
Duration: 60 min
Description: W1/D5 Detail Day

The superset of kickbacks always kick my 🍑🔥!

Dara

Kaila

Hip Abduction- Leaning back

1. Make sure the pad on your machine is adjusted correctly. The pad should be placed just in front of your thighs, just below the hips. If the pad is too high, your range of motion will be too limited.

2. Depending on your level of experience and your fitness level, either cross your arms at your chest or grab a weight and hold the weight at your chest. If you’re a beginner, don’t add weights.

3. Make sure your feet are pointing forward, as the position of your feet will be an important detail in this glute-focused variation of the hyperextension. This change in your foot position makes the glutes work even harder and makes it more difficult for your hamstrings to assist, meaning your glutes are isolated and doing most of the heavy lifting.

4. In order to power the glutes, you should have a slight round in your upper back. Yes, most exercises will specifically tell you not to curve your back, but for this move it’s important. Curving your back helps create a posterior pelvic tilt, limiting the motion of your back so again, the glutes are isolated and doing all the work!

5. Start to lift and lower your body as you would during a normal hyperextension. With your feet pointed forward and your back slightly rounded, you should feel all the power coming from your glutes. However, in order to keep the movement focused on the glutes and stop the exercise from working the lower back, only lift yourself ¾ of the way up and down, stopping at a 45-degree angle.

Glute hypertension

Set the cable machine at the second to lowest setting with the cuff strap secured to the middle of your shin.


Take a step back from the machine and lean forward, hinging at the hips while maintaining a flat back. 

Your back should be almost upright 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

Setup:

a) Set the pulley system to the 2nd to lowest possible setting and attach the ankle cuff to mid shin. 

b) Hinge at the waist and bend over so your back is nearly parallel to the floor. Hold on to the machine for stability if necessary.

Action:

a) Keeping your plant leg relatively straight, engage your abs and contract your glutes to bring your leg back as far as possible in a controlled fashion.

b) Squeeze your glutes hard at the top of the rep and hold for a second.  Slowly return to the starting position.

c) Repeat this motion for the desired number of reps on each leg.

Cable kickbacks

Glute superset

- From a high pulley grip rope just forward of your face
-while kneeling on the floor, Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable kneeling crunches

Sit atop a bench, parallel to it (i.e. transversely--so that your legs can hang off it), and hold onto the side of the bench next to each of your thighs.
Lean backward until your body is at around a 45-degree angle with horizontal (your legs will have to be extended for balance to be maintained).
In a continuous and concerted motion, bring your torso (upper body) toward your pelvis in a crunching movement (by rounding your back) and raise your knees toward your chest, while exhaling throughout.
Again, in a continuous and concerted motion, lower your torso backward (until it is at roughly a 45 degree angle) and lower your knees (until your legs are nearly straightened), while exhaling throughout. You have now returned to the starting position.

Bench knee tucks

Ab superset

W1/D5 Detail Day

Excited to start Round 2 of this program!

Tyler

Adria

W1/D1 - Legs

Jonet Siegers

W1/D2  Push Day

Zujeiry

W1/D3 Glutes & Hamstrings

W1/D4 Pull 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/D5 Detail Day

Community

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