Name: Playbook - Janet Calderon - W3/D5 Hams & Glutes
Uploaded: 2024-01-02T12:08:54.069Z
Duration: 60 min
Description: W3/D5 Hams & Glutes

Latesha

Smith Machine Good Morning

Set up for the wide smith machine squat by setting the bar to around shoulder height and loading the weight you want to use on the smith machine.
Stand under the bar,  step out from the bar with your legs while leaning against the vat, with your legs in a wide stance and your toes pointed slightly outward.

Grasp the bar with a wide grip and position the center of the bar on top of the muscles on your back. The bar should not sit on your neck!
Keeping your back straight and eyes facing forwards and take the weight off the rack. Take a slight step forward.
Keeping your eyes facing forwards with a straight back, slowly squat down until your thighs are parallel to the floor.
Pushing up through the heels, raise the the bar back to the starting position.
Repeat for desired reps.

Wide Smith Machine Squat

Walk up to the barbell until your shins are just one inch away – this will place the barbell directly over your midfoot, which is the balance point for all barbell exercises. Your heels should be 6-8 inches apart, a more narrow stance than your squat.

Step 2

Lean over with stiff legs, and take a grip that places your elbows just outside your knees. Be careful not to move or roll the bar from your midfoot.

Step 3

Bring your shins forward to touch the barbell – again without moving or rolling it away from your midfoot. Freeze your hips in place – they are not allowed to move from here.

Step 4

Squeeze your chest up to tighten all the muscles of your back. Don’t drop your hips while you squeeze your chest up. This crucial step sets your lumbar spine in normal anatomical extension.

Step 5

Drag the barbell up your legs while maintaining lumbar extension.

Barbell Deadlifts

Step inside the leg press and place your feet in the middle of the platform
Feet should be about 1.5x your shoulder-width apart, with your feet almost starting to hang off the platform
Toes should be significantly flared out in this stance, up to 45-degrees outwards
As you perform reps, use your inner thigh flexibility as your gauge to determine when to stop your reps, as this will vary widely
Over time, strive to get the tops of your thighs perpendicular to the floor (this would be parallel to the floor if you were performing a squat)

Wide stance leg press

Lying Hamstring Curl

Load the machine with the appropriate weight, we recommend starting light or even no weight just to get the technique right first.
Sit on the machine placing only your toes and the balls of your feet on the platform.
Lower the lever pads onto your lower thighs, don’t have it too tight or too loose.
Lift the weight up slightly so you can release the safety bar.
Lower your heels until your calves are fully stretched out, whilst inhaling simultaneously.
Raise your heels by pushing up on your toes and the balls of your feet, go as high as possible and hold at the top for about a second. Exhale during this movement.
Repeat the process until you reach your desired number of reps.

Seated Calf Raises

W3/D5 Hams & Glutes

Jessica

Tiffany

W1/D1 Glutes

Crystal

Jeannie

The description of 2 workout videos did not match what was shown in the video. A bit confusing to learn the form and technique.

Jennifer

W1/D2 Pull Day

Awesome, your workouts are giving me my confidence back

Julissa

W1/D3 Quads & Glutes

Joanne Carrillo

Olivia

W1/D4 Push Day

Struggled with the  leg extension machine so ended up doing a regular barbell hip thrust!

Evelyn Swiderski

Lexus

W1/D5 Glutes & Hams

W2/D1 Glutes

Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

W2/D2 pull day

W2/D3 Quads & Glutes

Girl im only halfway of this program but i am already waiting for part 2 of this! Truly loving it 😍

W3/D5 Hams & Glutes

Community

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