Name: Playbook - Janet Calderon - W3/D4 2.0 legs - glutes & hammies
Uploaded: 2024-01-02T12:08:54.265Z
Duration: 60 min
Description: W3/D4 2.0 legs - glutes & hammies

Favorite day. Felt like cardio day with the how much I was sweating 😥🥵

Zujeiry

Damn! that’s just what I needed today! Drenched 🥵

Alison Wright

Malerie

Allison Gola

This was a great 😅 workout for  🍑 💪🏾

Joanne Carrillo

With a step bench or any contraption that you can rest your foot on, needing to be around knee height, get into a forward lunge position with torso upright, core braced with your back leg elevated on a bench.  Your leading leg should be far enough from the bench for you to be able to descend properly.   Drive up using your  heel.  Keep your dumbbells tightly tucked on your sides.

Bulgarian Split squat - Glute focused

Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
While holding second position, make small pulses up and down, moving about an inch.

Sumo Pulse Squats

Superset 1 leg/ham

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

Wide step back reverse lunge *

B stance deadlift *

Superset 2 legs/hams

Press the feet into the ground about hip-width apart, hold one dumbbell in each hand and rest them on top of the hips to add external resistance. Slowly lower the tailbone towards the floor while holding the weights on the hips, and to return to the top press both feet into the floor and squeeze the glute muscles.

You can add bands for more resistance

Glute bridge*

Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.
Begin to lift your foot and knee off the ground. Point your foot and drive your toes straight back, using your glute to reach your leg as high as it can go while your pelvis and hips stay parallel to the ground.
At the top, kick your leg outward on the descent, drawing a half circle with your toes.
When your foot reaches the ground, bring your knee back inward toward your chest, pausing for 1 second, and then reaching back out.

Banded Donkey kicks

Superset 3 legs/hams

Lie on your bench or chair like you would do with a hip thrust and the bring soles of your feet together into a "frog" (or "butterfly") position, scooting your feet close 
Next, draw your belly button down toward the floor to engage your midsection.
Press your lower back into the bench. Then, keeping your chin tucked into your neck, ribs down, and shoulders on the ground, press down into the floor with the edges of your feet and squeeze your glutes to thrust your hips toward the ceiling.
Pause at the top before lowering your butt back down to the floor with control. Repeat.

Frog thrusts

W3/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!!!

Chanel

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.

W1/D4 2.0 legs - glutes & hams

Maliahsol

W1/D5 Full body HIIT

I died today. That was hard Janet🥵🥵

W2/D1 2.0 legs/quads

Bernadine

W2/D2 2.0  Pull day

W2/D3 2.0 push day

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

W2/D4 2.0 legs - glutes & hammies

Lola

Elicia

W2/D5 2.0 Total Body HIIT

This was intended but a good burn 🔥 💪🏾☺️

W3/D1 2.0 Legs/quads

Great pull day.  Feeling stronger 💪🏾☺️

Kaila

W3/D2 2.0 pull day

W3/D3 2.0 push day

Well ok then🥵🥵🥵 is all I got to say!!!

What a great workout. Drenched 🥵 by the second round of sets. 💪🏾

W3/D5 Full Body HIIT

Love leg days!! Seemed easy but it was everything but🔥🔥

W4/D1 2.0 legs/quads & Glutes

W4/D2 2.0 pull day

Love feeling the difference in my upper body strength. Good push day😜

Increased the weight today... that was a challenging one

W4/D3 2.0 Push Day

Great workout but those split squats are going to be the death 💀 of me 🥵🥵. All in all, great leg day pump 🦵🏼🦵🏼👍🏼👍🏼

Had to break out the 20lbs today for frog thrusters (BTW I am not a fan of frog thrusters)

W3/D4 2.0 legs - glutes & hammies

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