Name: Playbook - Janet Calderon - W4/D5: Leg Day - glutes
Uploaded: 2024-01-02T12:08:54.165Z
Duration: 60 min
Description: W4/D5: Leg Day - glutes

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

Daniela

Wally

Lara

Olivia

Idk if it’s possible to hate you for just a workout session and be back in good terms. But i almost cried real tears 😭 today

Bibi

Maria

Tyler

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

Set your bench in the middle a few inches away from the smith machine.

Lying face down, roll the hooks all the way to the bottom of the machine. (Some smith machines might need an elastic band to hold the hooks back)

Keep your toes slightly turned outward, bend your knee down and then push up with your glutes (do not use your back)

Smith machine reverse hypers

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Sit on the floor with center of shoulder blades resting against a bench or box, knees bent and feet planted on the floor slightly wider than hip-width apart. Place an (optional) barbell or dumbbell in hip crease and hold with both hands.

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.

C. 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 glute bridge

Superset glute 1

Place a bench near your cable machine.

Keeping your arms straight, brace your core and then lift the leg off the bench straight back.

Squeeze your glute to lift your leg straight out behind you and extend your hip. 

Keep your core engaged and do not hyperextend your low back or rotate your hips open just to kick the leg up higher as you lift it back behind you.

Bench kickbacks

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 glutes 2

W4/D5: Leg Day - 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 💪🏽

W4/D5: Leg Day - glutes

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