Name: Playbook - Katie Becknell - W1/D1 Glutes & Hamstrings
Uploaded: 2024-04-23T23:47:50.540Z
Duration: 60 min
Description: W1/D1 Glutes & Hamstrings

Emily

Irina

First time doing a full strength program from the gym, all the tips and modifications were so helpful! Legs on fire !

Mary

I really liked it! It was a nice switch up then what I’ve been doing!

Skylar C

Kaylee

kyleigh

Emma

Vanessa

Zanaiyah

Charlotte

Glutes and Hammies are on fire!! 😮‍💨

Itzel Chavez

Lucile

I’ve been searching for a workout that actually makes sense and isn’t just a bunch of random exercises thrown together! Love it! Thanks so much!

Becca

Samantha

kristen

Needed some inspo in the gym and this was the perfect way to get back into it!! I’m shaking!!! thank you katie :)

Abigail

The best workout I've had. Made my legs shake. 10/10

Diana

Amelia

Gracie

It was great! I ran out of time to finish my full set in the gym but it was still an amazing circuit. Definitely felt the burn

Keiona

Great workout! In a new gym today so went slower than usual finding equipment etc.

Kaitlyn

it was really hard i couldn’t figure out the lunges

Jessica

My butt is absolutely on fire 💀🔥🔥

Kenz

Katlyn

Alison

Didn’t think I’ll make it but I did 🔥🔥

Daysha

Giiiiiirl my booty is on fire 🔥🔥🙏👏👏 I love this!

4x8 barbell kas glute bridge
4x8 dumbbell rdl
3x10 ez bar reverse deficit lunge
3x10 dumbbell touch down
3x15 glute biased back extension
3x15 hamstring curl

SET UP: 
For weight: If you cannot do a barbell plus 45s on each side, I would suggest either using a heavier dumbbell or a smith machine. You likely won’t be able to roll the bar onto your lap with anything less than 45s on. Also use either a barbell pad or a rolled up mat to protect your hips when using a barbell!!

FORM TIPS:
Different than a hip thrust, you should only be lowering your hips about halfway. Place feet shoulder width apart, feet slightly turned out and at the top of the movement your legs should be at a 90 degree angle. 

Keep it slow and controlled and focus on the mind to muscle connection, think to yourself “the only way this bar is getting up is by squeezing my BOOTY”

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Barbell KAS Glute Bridge

SET UP:
Grab two moderate weight dumbbells. I would suggest standing next to a mirror to be able to see your form from the side. 

FORM TIPS:
This is a GLUTE BIASED rdl so you want to think of it more like a hinge movement with your hips. Keep a neutral spine (tuck your pelvis in), slight bend in the knees and think to send your hips back until you feel a good stretch in your glutes. Trace your legs with the dumbbells, they should not float more than an inch away from your legs through the entire movement. Stop when you hit about halfway down your calves / your upper body is parallel with the ground. 

I always think about screwing my feet outwards while not actually moving my feet and that mind to muscle connection, think about only using and squeezing your glutes to get you back up. 

WEIGHT:
Start with a moderate weight then increase the overall weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell RDL

SET UP:
For this exercise we want about a 3-5 inch high surface for our working leg. Either use a single number plate or stack two plates on top of one another depending on what equipment you have available. 

10 reps on EACH LEG, the bar should be racked on the back of your shoulders. If you cannot press the weight over your head, either use a squat rack to unrack or you can also use dumbbells and just hold them on both sides of your legs. 

FORM TIPS:
The working leg should be planted in the middle of the plate you just set up. To target your glutes youll want to slightly lean forward and drive through your heel on the way back up. Try your hardest to not push off the back leg to get you back up, only use the glute of the front leg. 

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

EZ Bar Reverse Deficit Lunge

SET UP:
Grab a single dumbbell and find either a bench or stool that when you put one foot up on it your leg creates a 90 degree angle (or less if you are more beginner). Ideally you would place this close to a wall so you can use it for stability, if not thats okay it will just be more of a challenge on your balance. 

FORM TIPS:
As opposed to a step up, you will be starting at the top and lowering yourself down to the floor. You should only slightly TAP the floor with the toe of the non working leg. DO NOT push off the floor with the non working leg, drive through the heel of the working leg to get you back up.

Hold the dumbbell in the arm opposite of the working leg. Slightly bend your torso forward to target your glutes more and use your free hand to stabilize on the wall in front of you. 

WEIGHT:
Start with a light / moderate weight then increase the weight by 2.5-5 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Touch Down

SET UP:
Grab a plate or ez bar and find the back extension machine in your gym.

FORM TIPS:
For the glute biased back extension you want your back to be slightly rounded, chin tucked. On the way up think that you are thrusting your hips into the pad and really squeeze your glutes to get you back up. DO NOT over extend your back, your top position should be when you body is in a straight light or even a little less. 

WEIGHT:
Start with a light / moderate weight, we are doing more reps less weight for this exercise. Stay with the same weight each set unless you are getting to that 15th rep with ease. Your glutes should be on FIRE at the end of each set, if they are not, up the weight.

Glute Biased Back Extension

SET UP:
You can use either a seated curl machine or lying curl machine (lying is my preference but use whatever is available to you!) Or if you dont have either machine you can also use a yoga ball, lay on your back on the ground, place your feet on the yoga ball and curl the ball to your butt. 

FORM TIPS:
Make sure your knees are in line with the pivot point of the machine. Find essentially the ‘joint of the machine and make sure you are aligned in the right position for you. Flex you feet and I know Im probably starting to sound like a broken record but MIND TO MUSCLE CONNECTION. Think about pulling your heels down in the seated or up to your butt in the lying with your hamstrings. 

WEIGHT:
Start with a light / moderate weight, we are doing more reps less weight for this exercise. Stay with the same weight each set unless you are getting to that 15th rep with ease. Your hamstrings should be on FIRE at the end of each set, if they are not, up the weight.

Hamstring Curl

W1/D1 Glutes & Hamstrings

Gemma

Megan

This work out was fun to do! I enjoyed it

Maria

W1/D2 Chest, Shoulders, & Triceps

I give 5 stars but my phone skipped at 1 and couldn't go back

Barely walking out of the gym after this 🔥🔥

I always have trouble targeting my quads - this was perfect! The form suggestions really helped me

Annie

W1/D3 Quads & Calves

Kicked my butt. Regretting that today is a hair wash day after this

W1/D4 Back & Biceps

Sarah Mac

Love the simplicity and intention of this workout⭐️⭐️⭐️⭐️⭐️

Mychal Martinez

W1/D5 Cardio & Core

Great workout! Have to move touch downs/extensions to Friday because of workout but still legs were SHAKEN

Johanna

W2/D1 Glutes & Hamstrings

Christian

W2/D2 Chest, Shoulders, & Triceps

Hallie Saunders

Heather

Made me weak!!!! Bloody great sesh 😮‍💨

Simone Vanzati

W2/D3 Quads & Calves

i mean last time i did this i was dying, this week i was doing much heavier weight but i don’t really feel it like i did. last week, what should i do?

Enough to feel a good burn without leaving me depleted for work tomorrow 🤣

W2/D4 Back & Biceps

W2/D5 Cardio & Core

W3/D1 Glutes & Hamstrings

Caity

TYLER

W3/D2 Chest, Shoulders, & Triceps

Thaila

W3/D3 Quads & Calves

W3/D4 Back & Biceps

this was great! i’m just sick i couldn’t complete the full interval real sprints but the ab workout is a killer for sure!

W3/D5 Cardio & Core

Lillie

W4/D1 Glutes & Hamstrings

W4/D2 Chest, Shoulders, & Triceps

Adianez

having so much fun perfecting this workout 🤩

Katie

W4/D3 Quads & Calves

Arms are both on fire and feel like jelly

W4/D4 Back & Biceps

W4/D5 Cardio & Core

The lunge+touchdown combo kills me every time

love this program and have gotten so many physique compliments since starting it!

W1/D1 Glutes & Hamstrings

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