Name: Playbook - Juli Bauer Roth - Day 2 Home: Hamstrings & Glutes
Uploaded: 2024-04-27T16:18:39.159Z
Duration: 40 min
Description: Day 2 Home: Hamstrings & Glutes

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

Equipment needed:
✅ dumbbells
✅ bench
✅ long band
✅ glute band

- 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

8 REPS PER SIDE

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor slowly, taking 3 slow seconds 
- Lift back up engaging your glutes

Dumbbell single leg RDL (3sec Descent)

- Place a band right above the knees 
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up the lower back down to the floor

Banded dumbbell hip thrusts

- Place a band right above the knees 
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up the lower back down about half way then press back up once more for a pulse before lowering back down to the floor

Banded dumbbell hip thrust with pulse

Hip Thrusts

20 REPS PER SIDE

- Anchor band to surface
- Lie down the floor face down and place band around your ankle, wrapping it around a couple times so it doesn’t come off
- Flex foot and drive ankle towards glutes, engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded single leg hamstring curls

- Get into position and place the bottom of your foot in long loop band
- Push back and up with your foot and extending your leg slightly upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback (R)

Banded glute kickback (L)

- with a band around the ankles, press one leg back and out to activate the glute

Standing banded kickbacks (R)

Standing banded kickbacks (L)

Banded Glutes

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 Home: 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

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

Day 2 Gym: 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 Home: Hamstrings & Glutes

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