Name: Playbook - Janet Calderon - W3/D5: Leg day 3 - glutes
Uploaded: 2024-01-02T12:08:54.042Z
Duration: 60 min
Description: W3/D5: Leg day 3 - glutes

Maria

Wally

Lara

I feel better prepared for week 4. Making it there is another thing

Bibi

Jessica

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Straight leg kickbacks

Smith machine incline glute bridge

THESE ARE DIFFICULT!  Start off with just the bar to get adjusted then add a bit of weight slowly if you can.

To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.3
Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

Pistol squat on the smith machine

Place an ab mat underneath the Smith machine bar.
Set the safety catches to the bottom position and then place the unloaded barbell on top.
Get on your hands (or elbows, whichever you’re more comfortable with) and knees as if you were performing a kneeling push up.
Straighten your back and stare at the floor directly beneath you—avoid looking forwards, as this will cause your spine to hyperextend.
Place the arch of one foot underneath the centre of the barbell. There should be roughly a 90-degree angle between your upper and lower leg in the starting position.
Inhale, and then push the bar towards the ceiling, stopping only when you can't contract your glute any harder.
Pause for a second, and then lower the bar down under control, resisting every bit of tension with your glutes.

Single leg smith machine kickbacks

Superset glute 1

- Hold a weight down
- Raise and lower your upper body engaging your lower back and glutes
Tip: round your back while coming up

Weighted hyperextensions

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 2 glutes

W3/D5: Leg day 3 - glutes

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

Karina

W1/D5: Leg day 3 - Glutes

Lysandra

W2/D1: Leg Day 1

Jasmine

W2/D2: Back Day

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

W3/D5: Leg day 3 - glutes

Community

More workouts from Janet Calderon