Name: Playbook - Janet Calderon - W4/D3: Leg day 3 - Glutes & hamstrings
Uploaded: 2024-01-02T12:08:54.105Z
Duration: 60 min
Description: W4/D3: Leg day 3 - Glutes & hamstrings

I forgot how hard this workout was damn 🥵

Maria

Raven

Daniela

Definitely felt this one!! But I’ll thank you friend r the results I’m already seeing!

Tonya

Lara

Olivia

I love leg days 🔥 behind but will complete the program one way or the other 💪🏼

Assume the proper b stance set up 

Center your body over the dominant leg & position the support leg behind it with the front of the foot lined up with the rear of the back foot and the foot angled out at 45 degrees.  You want a narrow base.

Push your hips back & drop the torso while keeping a neutral spine.  You want to feel a stretch in your hamstring.

B-stance good mornings

Make sure to use a pad to protect your hip, otherwise it would make the exercise uncomfortable.  Sit on the ground with a bench behind you, only your shoulder blades should be on the bench.  Roll barbell above your hips.  Plant your feet, drive your hips up, lifting the bar up from the ground.  In the top position, your knees should be bent at a 90 degree angle.  Pause at the top of the lift and squeeze your glutes.

Helpful tip:  Keep your chin tucked down to avoid hyperextending you back.  Slightly tuck your pelvic bone in.  Think of scooping ice cream...scoop your glutes up as if you're scooping ice scream and squeeze your glutes on the top.  DO NOT USE YOUR BACK TO LIFT THE BARBELL

Barbell Hip Thrusts - Pyramid set

Stand up straight while under a smith machine placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Smith Machine step ups

- 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

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

a) Assume a sitting position in the machine with your legs fully extended. The foot pad should rest just above your ankles. 

Action:

a) Contract your hamstrings to curl the pad all the way down.

b) Pause for a moment, squeeze your hamstrings hard at the bottom, then return to the starting position.

c) Repeat!

Seated Hamstring Curls

W4/D3: Leg day 3 - Glutes & hamstrings

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 💪🏽

W2/D3: Leg day 2 - glutes & hamstrings

Wally

W2/D4: Shoulders

W2/D5: Leg day 3 - Glutes

W3/D1: Leg Day 1

Flor

W3/D2: Back Day

W3/D3: Leg Day 2 - Glutes & Hamstrings

Shoulders on fire but I feel stronger 💪🏼💪🏼

W3/D4: Shoulders

W3/D5: Leg day 3 - glutes

Vanessa Montoya

Marlene Burns

W4/D1: Leg Day 1

W4/D2: Back Day

Day 4, week 4. Glad si checked in even on vacation.

W4/D4: Shoulders

Forgot to check off. But finished day 5, week 4. ✨

W4/D5: Leg Day - glutes

Had to switch gym bc i was outgrowing my old one. But my legs are on fire

Bibi

W5/D1: Leg Day 1

Crazy how much stronger I feel 💪🏼💪🏼 Love it

Chanel

W5/D2: Back Day

W5/D3: Leg Day 2 - Glutes & hamstrings

💪🏼💪🏼 Strong Women ish 👍🏽👍🏽

I love shoulders 🔥. Day 4, week 5. ✅

W5/D4: Shoulders

W5/D5: Leg day 3 - glutes

W6/D1:Leg Day 1

W6/D2: Back Day

Forgot to close it but great leg day 😎🔥

W6/D3: Leg Day 2 - Glutes & Hamstrings

W6/D4: Shoulders

Im starting to like this app cant wait to finish it all. ❤️

Jolina kay

Lisa

Finally! So happy I made it and the cheeks finished off strong. Day 5, week 6. 🫶🏽✨🔥

W4/D3: Leg day 3 - Glutes & hamstrings

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