Name: Playbook - Janet Calderon - W1/D5 Glutes & Hams
Uploaded: 2024-01-02T12:08:53.376Z
Duration: 60 min
Description: W1/D5 Glutes & Hams

Jeannie

Struggled with the  leg extension machine so ended up doing a regular barbell hip thrust!

Evelyn Swiderski

Lexus

I’m still shaking lol but it was awesome!!!

Yasmin

Joanne Carrillo

The problem is I tried all of the programs and want to do all of them depending on what I have going on because it fits all lifestyles and theres no excuse 😂 I miss the yelling at the zoom mates but love the ig updates of them complaining 😂😅

Malerie

"- 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."

Dumbbell Deadlifts

Lying Hamstring Curl

Step Downs

Sit on floor facing padded roller with back against edge of thigh pad. Position back of shoulders on thigh pad and hips under padded roller. Place feet on floor or slightly elevated platform approximately shoulder width with knees bent. Place hands on roller pad or postion bend arms above chest.

Execution

Raise padded roller upward by extending hips until straight, squeeze glutes at the top. Lower and repeat.

Hip Thrusts on leg extension machine

Load the machine with the appropriate weight, we recommend starting light or even no weight just to get the technique right first.
Sit on the machine placing only your toes and the balls of your feet on the platform.
Lower the lever pads onto your lower thighs, don’t have it too tight or too loose.
Lift the weight up slightly so you can release the safety bar.
Lower your heels until your calves are fully stretched out, whilst inhaling simultaneously.
Raise your heels by pushing up on your toes and the balls of your feet, go as high as possible and hold at the top for about a second. Exhale during this movement.
Repeat the process until you reach your desired number of reps.

Seated Calf Raises

W1/D5 Glutes & Hams

Latesha

Jessica

Tiffany

W1/D1 Glutes

Crystal

The description of 2 workout videos did not match what was shown in the video. A bit confusing to learn the form and technique.

Jennifer

W1/D2 Pull Day

Awesome, your workouts are giving me my confidence back

Julissa

W1/D3 Quads & Glutes

Olivia

W1/D4 Push Day

W2/D1 Glutes

Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

W2/D2 pull day

W2/D3 Quads & Glutes

Girl im only halfway of this program but i am already waiting for part 2 of this! Truly loving it 😍

W1/D5 Glutes & Hams

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