Name: Playbook - Janet Calderon - W6/D3: Glutes and Hamstrings
Uploaded: 2024-01-02T12:08:54.152Z
Duration: 60 min
Description: W6/D3: Glutes and Hamstrings

Lara

Last set, put the weight down and rep it out 

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Stand in front of the barbell (or a set of dumbbells) with your feet about hip-width apart. 
Sit your hips down and grasp the weight. If it’s a barbell, then gasp it whit a shoulder-width grip. 
Next, deadlift the weight up, just like you would normally. To do so, push your chest slightly up, engage your core, keep your back flat and your spine neutral, drive through the heels of your feet and extend your hips and body.

Staggered stance Deadlift

Start standing tall, feet hip-width distance apart.
Take a wide step out to the left. Bend your left knee as you push your hips back. Keep both feet flat on the floor throughout the lunge.
Push off with your left leg to return to standing.

Add weight when you have mastered the movement

Lateral Lunge

Superset 1: Glutes & hams 2.0 - 2

This is a heavy set.

Increase your weights with each set.  You should be struggling in the last 3 reps of eat set.

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 - pyramid set

- 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 2.0 -2

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

W6/D3: Glutes and Hamstrings

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Maria

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

Bibi

W1/D5: Glutes

Went heavier today and my legs feel like rubber

Danni R

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W2/D1: Legs

We don’t skip the parts we don’t like 😭

W2/D2: Back & Biceps

Worked up a sweat 😅 feeling great 😌

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

W2/D5: Glutes

I wanted to puke so badly, surprised I didnt🥴🥵. My legs are doneeeee

Legs always on fire. Out here sweating and crying like a dog

W3/D1: Legs

W3/D2: Back Day

the tracking for the reverse lunges was nonexistent

S. Love

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders

W3/D5: Glutes

the tracking and number of reps for the curtsy lunges were non existent

This was a “did you die ?” Workout 😅😅😅😅

W4/D1: Legs

Olivia

W4/D2: Back Day

W4/D3: Glutes & Hamstrings

Whew. Finishing this 2.0 to get ready for 3.0

Alexis

W4/D4: Shoulders

Pre thanksgiving pump. Post hourglass challenge

W4/D5: Glutes

Today I just feel blessed to move my body

Coming back from having Covid and nice knowing i didn’t completely lose my strength

W6/D3: Glutes and Hamstrings

Community

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