Name: Playbook - Janet Calderon - W4/D4 Gym Legs/Glutes
Uploaded: 2024-01-02T12:08:54.324Z
Duration: 70 min
Description: W4/D4 Gym Legs/Glutes

Those curtsy lunges caught me off guard lol, I didn’t realize how much balance it required!

Alexis

Lying Hamstring Curl

Place the bar on your back in the same position you use for squats.
Stand with your feet slightly wider than shoulder-width apart with toes pointed slightly out.
Squeeze you upper back and set a good arch in you lower back (just like you are getting ready to squat).
Keep your knees slightly bent as you push your butt back (don’t do good mornings with straight legs).
Hinge at your hips and lean forward, pushing your butt back and maintaining your back arch.
Continue bending forward until your torso is almost parallel to the floor. Reverse the motion by contracting your glutes, hamstrings and lower back.

Barbell Wide Goodmornings

Superset 1

Stand with your feet shoulder-width apart.
Hold the barbell with both hands at down holding the barbell at the end.  
Keep the weight down and squat down, pushing your hips back and bending at the knees into pulses.
Keep the pulses in motion,  Drive through with your heels and hips.

Landmine Sumo Squats

Hold handle without leaning forward. Keeping hips square to cable, do curtsey lunge on one side before switching legs. Focus on keeping front knee in line with ankle, pushing up and down from glute and hamstring.

Cable Curtsy Lunge

a) Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle. 

b) Hinge at the waist and bend over so your back is nearly parallel to the floor. Hold on to the machine for stability if necessary.

Action:

a) Keeping your plant leg relatively straight, engage your abs and contract your glutes to bring your leg back as far as possible in a controlled fashion.

b) Squeeze your glutes hard at the top of the rep. Slowly return to the starting position.

c) Repeat this motion for the desired number of reps on each leg.

Straight leg cable kickbacks

Stand tall with one shoulder next to the cable machine and your legs about shoulder-width apart. An ankle attachment should be placed around the ankle that's farthest from the cable machine. Place one hand on your hips, while your other hand is securely positioned on cable machine.

Raise the weighted leg out laterally as high as possible with your knees bent. Pause and then reverse the motion back to starting position.

Bent knee hip abduction

Superset 2

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

W4/D4 Gym Legs/Glutes

Malerie

JoJo

Very hard! My legs felt week after but felt so strong during

Catalina

W1/D1 Gym Legs

Maha

I love the layout of the workouts and that I can go back and reference the video to make sure I’m doing the move correctly !

Crystal

W1/D2 Gym Back & arms

Jenny

I can barely drive home from the gym lol but I’m feeling stronger 💪🏾

Whittney

Adria

W1/D3 Gym Chest & Shoulders

stace

Favorite of Week 1 so far!! Feeling the booty 🍑

Mariah

W1/D4 Gym legs - glutes

I almost threw up but good times....I survived

Daniela

W1/D5 Gym Abs/HIIT

Now that’s the right way to start the week! Great workout!

Taylor

W2/D1 Gym Leg Day

Latesha

W2/D2 Back & Arms

Favorite workout so far! Challenging and upper body is in 🔥🔥

W2/D3 Chest & Shoulders

Jeannie

Megan

W2/D4 Gym Legs/Glutes

I had a great workout! I hope to improve my form because I was unsure on some exercises but I focused on feeling the contraction in my abs.

W4/D4 Gym Legs/Glutes

Community

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