Name: Playbook - Juli Bauer Roth - Glutes & Hamstrings
Uploaded: 2024-02-24T21:26:48.353Z
Duration: 45 min
Description: Glutes & Hamstrings

Jamie

It was amazing! It accidentally swiped to the next section before I got to give a five star review. 

I’ve been following you on Insta for years! All the way from Australia. 

I’ve been working out for years too. so should really invest in advanced! Which I assume is more than the monthly fee? 

I didn’t understand how to get the time working 

I’ll try and do the five star review next time.

Emma

Glutes & Hamstrings

Warmup:
3 rounds of:
- 3 Inchworms
- 6 Spiderman Lunges, alternating 
- 14 Single Leg Glute Bridges, each side 

Workout:
- 3x15 Barbell Glute Bridge

3 rounds of:
- 10 Dumbbell Curtsy Lunges, each side 
- 15 Stability Ball Hamstring Curls

3 rounds of:
- 8 Banded Three Point Toe Taps, each side
- 10 Banded Fire Hydrant, each side
- 10 Banded Donkey Kicks, each side 

Cool down:
2 rounds of:
- :30 Kneeling Hip Flexor Stretch, each side 
- :30 IT Band Foam Rolling, each side

3 rounds of:
- 3 Inchworms
- 6 Spiderman Lunges, alternating 
- 14 Single Leg Glute Bridges, each side

- 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 forward 
- Place both hands on the floor
- Rotate your torso
- Extend your arm

Spiderman lunges

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges

Warmup

- Push through your heels
- Raise your hips
- Engage your glutes as you come up

Barbell glute bridges

3 rounds of:
- 10 Dumbbell Curtsy Lunges, each side 
- 15 Stability Ball Hamstring Curls

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunges

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Stability ball hamstring curls

Superset

3 rounds of:
- 8 Banded Three Point Toe Taps, each side
- 10 Banded Fire Hydrant, each side
- 10 Banded Donkey Kicks, each side

- Keep a slight bend at the hips with your hand holding on to something for balance
- Step to out to 3 different points

3 point banded toe taps

- Position yourself on your hands and knees, a band just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Banded fire hydrants

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

Triset

2 rounds of:
- :30 Kneeling Hip Flexor Stretch, each side 
- :30 IT Band Foam Rolling, each side

Glutes & Hamstrings

Community

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