Name: Playbook - Janet Calderon - W2/D3: Leg day 2 - glutes & hamstrings
Uploaded: 2024-01-02T12:08:53.463Z
Duration: 60 min
Description: W2/D3: Leg day 2 - glutes & hamstrings

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

Maria

Daniela

Kayla

Lara

Attalia

Sixtina

Michelle 

Julijana

Chanel

Wow wow feeling every move 🔥💪🏼😎

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Make sure to use a pad to protect your hip, otherwise it would make the exercise uncomfortable.  Sit on the ground with a bench behind you, only your shoulder blades should be on the bench.  Roll barbell above your hips.  Plant your feet, drive your hips up, lifting the bar up from the ground.  In the top position, your knees should be bent at a 90 degree angle.  Pause at the top of the lift and squeeze your glutes.

Helpful tip:  Keep your chin tucked down to avoid hyperextending you back.  Slightly tuck your pelvic bone in.  Think of scooping ice cream...scoop your glutes up as if you're scooping ice scream and squeeze your glutes on the top.  DO NOT USE YOUR BACK TO LIFT THE BARBELL

Barbell Hip Thrusts - Pyramid set

Set your bench in the middle a few inches away from the smith machine.

Lying face down, roll the hooks all the way to the bottom of the machine. (Some smith machines might need an elastic band to hold the hooks back)

Keep your toes slightly turned outward, bend your knee down and then push up with your glutes (do not use your back)

Smith machine reverse hypers

"- Grasp a bar on the floor using an overhand grip. Stand with your torso straight and a wider than shoulder-width stance. This is your starting position.
- Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back arched.
- Continue to the bottom of your hip flexibility without ever compensating through your lumbar in an effort to extend the range of motion. Pause at the bottom and return to the starting position.
- Repeat for the recommended amount of repetitions."

Wide leg deadlift

a) Assume a sitting position in the machine with your legs fully extended. The foot pad should rest just above your ankles. 

Action:

a) Contract your hamstrings to curl the pad all the way down.

b) Pause for a moment, squeeze your hamstrings hard at the bottom, then return to the starting position.

c) Repeat!

Seated Hamstring Curls

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 glutes & hamstrings 1

W2/D3: Leg day 2 - glutes & hamstrings

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!

Lauren

Great workout, needed that 😊 I was so sore lol

W1/D3: Leg day 2 - Glutes & hamstrings

Alexis

Looking forward to seeing my sexy sculpted shoulders! 💪🏽

Adria

W1/D4: Shoulders

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

W2/D3: Leg day 2 - glutes & hamstrings

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