Name: Playbook - Janet Calderon - W4/D3: Glutes & hamstrings
Uploaded: 2024-01-02T12:08:54.304Z
Duration: 60 min
Description: W4/D3: Glutes & hamstrings

Jackie

Joanne Carrillo

Zujeiry

Geeta

Anchor the ends of a resistance band your opposite foot. Lie down on your stomach with your feet hip-width apart. Place the band around one heel and flex your ankle.
Bend your knee to pull your heel toward your butt, keeping your thighs and hips on the mat.
Stop when you can’t pull any further. Return to starting position.

Banded hamstring curl

Stand with your feet shoulder-width apart.
Place dumbbells of appropriate weight on your shoulders. If you're just starting with the exercise, begin with light weight. 
Brace your abdominals and take a good breath in.
Exhale as you hinge at the hips. It should feel as if you are sending your hips backward (as if trying to shut a car door with your butt) or pretend that someone has a rope around your hips and is pulling them backward.
Inhale and focus on maintaining a straight back. Keep the arch of your lower back tight as you would when lifting from the floor.
Exhale. Make sure your head and chest are up and forward. Check that you aren't curling your back forward.
Inhale smoothly as you return to the starting position.

Narrow Goodmornings

Step ups - Glute focus

Keeping lower back flat, chin tucked, and gaze forward, engage glutes, push through heels, and raise the barbell to the ceiling by extending hips to reach the starting position. Knees should be in line with heels and bent at 90-degree angles and body should form a straight line from shoulders to knees

Keeping lower back flat and knees stable, slowly lower hips two to three inches. Then, push through heels and slowly raise the barbell by extending hips, making sure to use glutes rather than back to perform the movement.

Kas Dumbbell Glute Bridge

- place a loop hand above your knees
-Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Banded hip thrusts

Superset 2 glutes & hams 2

"- Stand tall, with a dumbbell in each hand.
- To start, place one foot backward so that the ball of your foot is in line with your heel.
- Raise the rear heel and try to feel most of your weight on the front foot.
- Keep even pressure through your front foot, and reach your hips backward, letting the front knee slightly bend as your hips go back and the dumbbells moves toward the floor."

B stance deadlift *

Get into a glute bridge position.  Put the bottom of your feet together and scoot your heels close to your glutes.  Bridge into the air while maintaining position.  Focus on the squeeze of your glutes at the top.

Keep your chin tucked into your chest

Frog pump

Superset glutes & hams 1

W4/D3: Glutes & hamstrings

Julia

First workout since baby! I’m pumped 😜

Anais

W1/D1: Leg Day 1

I loved the entire workout !! Excited about the next one !!!

Athenai “Arc”

W1/D2: Back and biceps

Tina Burgos

Stephanie Bailey

Adria

W1/D3: Glutes & Hamstrings

Kristen

So good! Am loving this all so far, thank you :)

Caroline

W1/D4: Shoulders

Nathalie

Week 1 done ✔️ hyper focused this time nutrition form and heavier weight.

Gloria

W1/D5: Glutes

W2/D1: Leg day

W2/D2: Back day

Patricia Ann

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

Increased my weights. Omgeeee I’m literally shaking 😩

W2/D5: Glutes

Increased weights today and 🥵 THANK YOU! Feeling 💪🏽

Shulie

W3/D1: Legs

Great for how I felt today (didn’t want to workout but did it and it didn’t nearly kill me like some of your other ones 😂)

Tonya

W3/D2: Back and biceps

Dumbbell hip thrust is now my #1most disliked workout. LORDT!!!!🥵🥵

W3/D3: Glutes & Hamstrings

Quicker than 60, and so effective 💪🏽

Sarah

W3/D4: Shoulders

Really enjoying how much this program is challenging me. Thank you 😊

W3/D5: Glutes

That leg workout was no joke! But I’m proud I finished!

W4/D1: Legs

I always feel great after one of your workouts!

Ive never stuck to a program this far! Loving it :)

W4/D2: Back & biceps

Carrissa

W4/D4: Shoulders

W4/D5: Glutes

This workout was intense. Them Bulgarian squats 😖😖😖😖😖😖🔥🔥🔥🔥🍑🍑

W5/D1: Legs

Hard but took me less than 60 - a win! 😂

W5/D2: Back and biceps

W5/D3: Glutes & Hamstrings

W5/D4: Shoulders

Hard ASF but felt great. My bum is on fire from the heavier weights

W5/D5: Glutes

Although this workout is one of my most challenging ones, and the one that always kicks my a$$ it’s my favorite because I have to push myself.

W6/D1: Legs

I’m loving these at home workouts! Please please please create another at home program. 🔥

Diane

W6/D2: Back and biceps

W6/D3: Glutes and Hamstrings

W6/D4: Shoulders

Awesome! Finished ☑️ going to do it again and go heavier 🥳💪🏽

Great last workout of this plan. Can’t wait to start the next one 😁😁😁😁😁😁😁

Great last workout!! I want to thank you for this program.  Although really hard and challenging at times, it was great knowing that I was able to push myself with every workout. I have lost 14lbs by staying consistent with my food along with this program. I can see the change in my body and the muscle definition coming in. I am super grateful. Thank you once again!

W4/D3: Glutes & hamstrings

Community

More workouts from Janet Calderon