Name: Playbook - Janet Calderon - W2/D4 2.0 legs - glutes & hammies
Uploaded: 2024-01-02T12:08:54.141Z
Duration: 55 min
Description: W2/D4 2.0 legs - glutes & hammies

Zujeiry

Holy crap!!! This class kicked my butt today- literally! 🔥🔥🔥

Alison Wright

Chanel

Wonderful workout for my hammies 🍗🍑the last 3 really kicked my ass 😅

Joanne Carrillo

Love your workouts!!! Good timing and effective!! My legs are so shapely. I barely notice the structure of my back until someone took a video last week. Thank you.

Sierra

This session was great, I’m instantly feeling a pump in my glute

Bernadine

Malerie

The slow movements legit made me run out of breath

Allison Gola

Kaila

Set up for the dumbbell hamstring curl by elevating a flat bench on a block or step. You can use a grounded flat bench, but elevating it gives you a better range of motion and more efficiently recruits the hamstrings.
Now choose the appropriate dumbbell and set it on the ground near the lower end of the bench.
Lie face down on the bench and position yourself so that your knees are at the edge of the bench.
Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet. 
Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position.
Bending at the knees only slowly curl the dumbbell up towards your buttocks. 
Raise the dumbbell as far as comfortably possible or just past 90 degrees. 
Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.

Dumbbell lying hamstring curls

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 wider than 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.

Sumo Stance hip thrust*

Superset 1 legs/glutes2

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 *

Stand with your feet shoulder-width apart.
Place a Dumbbell  of appropriate weight on your shoulders. If you're just starting with the exercise, begin with light weight. The bar of the barbell should rest on your trapezius muscles of the upper back near your shoulders.
Brace your abdominals and take a good breath in.
Exhale as you hinge at the hips. It should feel as if you are sending your hips backward (as if trying to shut a car door with your butt) or pretend that someone has a rope around your hips and is pulling them backward.

Inhale and focus on maintaining a straight back. Keep the arch of your lower back tight as you would when lifting from the floor.
Exhale. Make sure your head and chest are up and forward. Check that you aren't curling your back forward.
Inhale smoothly as you return to the starting position.

Narrow stance good morning*

Superset 2 legs/glutes2

B stance deadlift *

e your front foot on something higher than the ground.  Start with a 1 or 2 inch elevation. Start without weight or one that you're comfortable with.   As you get stronger/more comfortable with the movement add more elevation.

Find a comfortable stance.  Don’t try to do a spit or be a ballerina.  About 12-16 inches between your feet is enough distance.  As you build mobility and strength you can elongate the stance, but don’t try to be Jean Claud Van Damme on your first attempt.

Focus on efficiently dropping your back knee to the ground.  You want to drop the back knee straight to the ground, with no forward momentum.  Go slowly and GENTLY kiss your knee on the ground, do not slam it.

Drive all your weight through the front foot, with an emphasis on the heel.  Do not let your heel elevate or leave the platform.

Pause and repeat

Front foot elevated split squat

Superset 3 legs/glutes2

W2/D4 2.0 legs - glutes & hammies

Jaime

Adria

Shulie

W1/D1 2.0 Leg - quads & Glutes

Good pull day!!! Feeling the difference in my strength. Steadily increasing weights!!!

W1/D2 2.0 Pull Day

Sarah

Stephanie Orozco

W1/D3 2.0 Push Day

I didn’t think I would make it after the first set, but I pushed through! Definitely kicked my butt.

W2/D4 2.0 legs - glutes & hammies

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