Name: Playbook - Juli Bauer Roth - Day 2 Gym: Hamstrings & Glutes
Uploaded: 2024-04-27T16:18:39.134Z
Duration: 40 min
Description: Day 2 Gym: Hamstrings & Glutes

The cable leg extensions were good, but I would like to see where you placed the anchor and more explanation of knee/leg placement to get the proper abduction movement. Thank you!!!!

Jessica

Equipment needed:
✅ barbell
✅ hamstring curl machine 
✅ cable machine 
✅ smith machine 
✅ bench

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you reach plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Step one foot behind you and lower down until your back knee is close to the ground 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Reverse step lunges

90/90 hip stretch with hip extension

- 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

Bodyweight hip thrusts

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Warm-up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine, back flat, sit hips back to stand 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell sumo deadlift

Smith machine hip thrust with 2 pulses

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings while pushing hips into the pad

Lying hamstring leg curls

12 REPS PER SIDE

- Set up in a kneeling position 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Quadruped Cable abductions

Wide leg stretch with reaches

Downward Dog with Foot Pedal

Pigeon stretch (R)

Pigeon stretch (L)

Figure four stretch (R)

Figure four stretch (L)

Cool down

Day 2 Gym: Hamstrings & Glutes

Welcome To My 7-Day Program

Really great!! I’m loving the layout, thank you!!

Shelly

It was great! Loved the circuits and got my HR bumping

Wafa

Amanda

Day 1 Gym or Home: Shoulders, Chest & Biceps

Easy to use app! I am an ex-CrossFitter who is looking for some traditional weight lifting that is doable in my home gym. Love that the workouts are not over complicated. Great demo videos. Looking forward to getting started. Thanks Juli!

Kristen

Meghan

Day 2 Home: Hamstrings & Glutes

Suzanne

Day 3 Gym or Home: Core

Maria Laura

Day 4 Gym: Full Body Strength + HIIT

I enjoyed it. Looking for alternatives to bench jumps

Anke

Great workout. Other than walking I’ve been pretty sedentary. This really got my heart pumping and showed me that I need to keep up my exercise routine. Great variety and instruction Juli

Day 2 Gym: Hamstrings & Glutes

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