Name: Playbook - Katie Becknell - W2/D1 Glutes & Hammies
Uploaded: 2024-04-23T23:47:51.431Z
Duration: 60 min
Description: W2/D1 Glutes & Hammies

4x8 kas glute bridge
4x8 dumbbell rdl
3x10 dumbbell curtsy lunge 
3x10 glute biased back ext 
3x15 hamstring curl

***Try to start with 5-10 lbs more than what you started with in the previous week.*** 

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:
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

***Try to start with 5-10 lbs more than what you started with in the previous week.*** 

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:
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.

Dumbbell RDL

***Try to start with 5-10 lbs more than what you started with in the previous week.*** 

SET UP:
For this exercise you’ll need two dumbbells. 

FORM TIPS:
For a curtsy lunge, instead of lunging down directly back you will be crossing behind the planted foot. 

From the starting position, slowly lower down, crossing the back foot past the front planted foot, until your knee is either touching the floor or slightly above it. To return to the starting position, press through the heel of the planted foot, do NOT press off the back foot to get you back to standing!!

WEIGHT:
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.

Dumbbell Curtsy Lunge

***Try to start with 5-10 lbs more than what you started with in the previous week.*** 

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:
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.

Glute Biased Back Extension

***Try to start with 5-10 lbs more than what you started with in the previous week.*** 

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:
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.

Hamstring Curl

W2/D1 Glutes & Hammies

Jaiya

Loriah

rita

W1/D1 Glutes & Hammies

Danye

Thaila

W1/D2 PUSH (chest, shoulders & triceps)

Shdoun

Gloria

Shelby

W1/D3 Glutes & Quads

Diana

W1/D4 Back & Biceps

shahad

Londyn

1st workout on the new app and although I loved your Corecircle workouts, I love this app so much more!! Can’t wait to continue this journey together!! 🤍🤍

W2/D1 Glutes & Hammies

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