Name: Playbook - Jess Guinan - D2 | Glutes + Hams | 4/23
Uploaded: 2024-04-23T19:14:57.836Z
Duration: 90 min
Description: D2 | Glutes + Hams | 4/23

1. Wide Danglers (4 sets of 8, heavy)

2. Landmine RDLs (4x10)

3. Curtsy Lunges (4x10 ea side)

4. Staggered RDLs (4x10 ea side)

5. Step Ups (4x10 ea side)

- Stand above a dumbbell with your feet wider than shoulder width apart (sumo stance).
- Brace your core by bringing your belly button towards your spine, and stand up straight.
- Keeping your weight in your heels, squat down until your legs make at least a 90 degree. Pick up the weight in both hands and let it dangle between your legs - remember to keep your chest up.
- Drive through your heels to bring the weight up, but do not stand up all the way - stand up about 3/4 of the way, until the dumbbell is about to hit your thighs.
- Slowly return to the starting position.
* Push your hips back slightly when you squat down so that you do not place your weight on your toes.

Wide Danglers

- Use a landmine rig or wedge one end of a bar in between some (heavy) dumbbells or into a corner of a rack (and place a plate on top to hold it down).
- Grip the bar with both hands, roll your shoulders back, keep your chest big (don’t hunch over), brace your core (don’t arch or round your back - your torso should be nice and flat), and have a slight bend in your knees.
- Keeping the slight bend in your knees, lower the bar - bringing your torso down towards the floor while keeping your chest big and pushing your hips back. KEEP YOUR CORE TIGHT.
- Once you feel a slight stretch in your hamstrings, start raising your torso back up. Focus on keeping the tension in your glutes and keeping your core tight.

Landmine RDLs

- Take a big step backwards and to the side (like you’re doing a curtsy), keeping your core braced. Your back knee should be about a centimeter away from touching the ground, and your weight should be in the heel of your front foot. 
- Return to the starting position and repeat on the other side. 
- If adding weight - hold a dumbbell in each hand at your side, or place a bar across your upper back.

Curtsy Lunges

- Keep one foot flat on the ground and bring the other leg slightly behind you and rest on your toes, almost like you’re about to do a lunge. Your weight should mainly be on the leg that’s on the floor - do not rest all of your weight on the leg that’s behind you. 
- Slightly bend your leg (not too much, just don’t lock your knee out), and brace your core by bringing your belly button towards your spine. 
- Holding a dumbbell in one hand, begin pushing your hips back and bring your torso down until you feel a stretch in your hamstring.
- Once you feel a stretch in your hamstring, start bringing your hips forward and straightening your torso. Your core should still be braced and you should not be arching or rounding your back. 
- Slightly squeeze your glute at the top and repeat.

Staggered RDLs

- stand in front of a box or bench
- step onto the bench and slowly begin to raise yourself up. Keep your core braced and your weight in your heel, fully extend the leg on the bench so that the other leg is no longer on the ground. 
- slowly return to the starting position - do not just let your body drop off the bench
- you can place the bench or box next to a rack and hold onto it if you don’t feel steady at first.

D2 | Glutes + Hams | 4/23

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