Name: Playbook - Janet Calderon - W2/D4 Glutes & Hamstrings
Uploaded: 2024-01-02T12:08:53.360Z
Duration: 75 min
Description: W2/D4 Glutes & Hamstrings

Julia

Great workout. This one almost took me out!

Monica

Kalisa

Kristen

Lakeshia

Adria

For your pyramid set: barbell hip thrust - Pyramid training is a group of sets, of identical exercises, that begin with the lightweight and higher reps, escalating to a heavier weight and fewer reps.

Example:  The Classic (ascending weight) EXAMPLE: Sets: 5. Reps: 12, 10, 8, 6, 4.

Seated Hamstring Curls

1. Stand upright, with your hands at your hips.

2. Take a large step backward with your left foot.

3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.

4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.  Perform on same leg until the end of the set then move over to the other leg

Reverse Lunge - deep step back

Set up for the exercise by loading a smith machine with the weight you want to use. Set the bar to the lowest setting.
Stand facing the barbell with your feet around shoulder width apart.
Bend down with your knees and grasp the barbell using an overhand grip (palms facing down) with your hands around shoulder width apart or wider.
Keeping your back straight stand straight up resting the bar on your thighs.
Get set up for the movement by pulling your shoulders back, sticking your chest out, and arching your back slightly.
Keeping your eyes facing forwards, slowly bend at the hips lowering the barbell straight down close to your body. You should feel the stretch in your hamstrings!
Lower the bar down as far as your hamstrings will let you comfortably. Now engage the hamstrings and begin to raise the bar straight back up.
Your eyes should be facing up and your shoulders back. This will prevent your lower back from rounding.
Squeeze up through the glutes and hamstrings until you're standing straight up.
Repeat for desired reps.

Tip: if your machine doesn’t go low enough, use a platform under your feet

Straight Leg Smith Machine Deadlift

Stand up straight while under a smith machine placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Smith Machine step ups

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


Pyramid set:  Pyramid training is a group of sets, of identical exercises, that begin with the lightweight and higher reps, escalating to a heavier weight and fewer reps.

Barbell Hip Thrusts - pyramid set

Sit so that your feet are on the foot rest with toes pointed out.  Position yourself on the edge of the seat with your arms extended leaning against the machine ahead of you.  Exhale hinging from your hip, using the outer part of your thighs to push open your legs out against the pads in a slow controlled motion.  Inhale slowly to bring your legs back together without allowing the weight stack to slam.

Hip Abduction

W2/D4 Glutes & Hamstrings

Maha

Miss Janet, are you trying to kill us with that glute finisher?!? 
😂😅😩

Dara

Kaila

W1/D1 Leg day quads & glutes

Not sure how I'm going to use my arms today Janet 🔥💀

Donya

Indhira Coradin

W1/D2 Back & arms

Raven

Maria

W1/D3 Shoulders, rear delts & Chest

Took me over an hour to complete, but it was worth it!!!

Jasmine

W1/D4 Glutes & Hamstrings

Dolcinea

That glute finisher had my 🍑 burning so much I started laughing. Whew!🔥😂

Weezie

W2/D1 Quads & Glutes

That burn though 👏🏼👏🏼👏🏼

Jessica

Feeling hella good 👍 getting stronger 💪

Anais

W2/D2 Back & Arms

Tiayazmin

Aysha

W2/D3 Shoulders, rear delts & chest

Those pulse lunges almost killed me!🥴😂😅

Alisha

Loving the progress I’m seeing from your plan! Thank you sm🤍

W3/D1 Quads & Glutes

W3/D2 Back & Arms

Freaking amazing, best way to start my Saturday …. With my arms shaking 🔥🔥🔥🔥💪🏽💪🏽💪🏽💪🏽

Melissa

W3/D3 Shoulders, delts & chest

W3/D4 Glutes & Hamstrings

That. Glute. Finisher. THOOOO! 🔥🍑🔥🍑

stace

W4/D1 Quads & Glutes

AMAZING made me try machines I haven’t ever used but damn do I feel GOOOOOD!!!!

W4/D2 Back & Arms

This was such a great and challenging program!

W4/D3 Shoulders, rear delts & chest

That finisher!!! Great program I see my body has shaped up 🔥🔥

Finished the program!! This was a great one!

W2/D4 Glutes & Hamstrings

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