Name: Playbook - Janet Calderon - W3/D4 Glutes & Hamstrings
Uploaded: 2024-01-02T12:08:53.390Z
Duration: 75 min
Description: W3/D4 Glutes & Hamstrings

Adria

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

"- 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

- Set yourself up on a smith machine (if you don’t have one, use a barbell or dumbbell)  up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated smith machine reverse lunge

Place a bench or step up box at the entrance of a Smith machine, adjust the seat so that it's on an incline.  Use a balance pad for protection.
Dig your upper back into the bench and then place your feet out in front of you, roughly shoulder-width apart.
Flare your feet out around 15 degrees to put your hips into external rotation (increases glute activity).
Centre the bar on the crease of your hips—you might have to experiment with the bench position to get this right.
Place your hands on the barbell just outside the diameter of the bar pad
Unrack the bar by extending your hips, ensuring that your core is tight, that your rib cage is depressed (as opposed to elevated), and that your chin is tucked (don't stare at the ceiling).
Lower the bar by stretching your glutes and then reverse the motion in mid-air by thrusting your hips as forcefully as you can.
Squeeze your glutes hard at the top

Incline Bench Smith Machine Hip Thrust

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells as low as you can, perform a half rep, press hips back while keeping a slightly bent knee then perform a full rep 
- Stand straight back up pressing hips forward

1 1/2 Rep Dumbbell deadlifts

Attach an ankle strap to one ankle and hook it up to a low cable pulley.
Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley.
Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg.
Grasp something for stability and place your free hand on your hip.
Execution

Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley on a diagonal until you fully contract your Glute. 
Hold for a count of two.
Inhale as you slowly return your strapped leg to the starting position.
Repeat for more repetitions.
Repeat with your opposite ankle.

Straight leg 30 degree abduction

W3/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

Julia

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

Kristen

W2/D3 Shoulders, rear delts & chest

Great workout. This one almost took me out!

Monica

Kalisa

W2/D4 Glutes & Hamstrings

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

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!

W3/D4 Glutes & Hamstrings

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