Name: Playbook - Katie Becknell - W4/D3 Glutes & Hamstrings
Uploaded: 2024-04-23T23:47:51.335Z
Duration: 30 min
Description: W4/D3 Glutes & Hamstrings

4x10 b-stance kas glute bridge complex
4x10 b-stance rdl
4x10 sumo squat
3x12 good mornings
3x12 curtsy lunge

This week we will be doing a kas glute bridge COMPLEX. To start, do 10 reps b-stance on one leg, then straight into 10 regular kas glute bridges then 10 more b-stance on the other leg. 

SET UP:
You’ll need a single dumbbell and either a bench or box that is about the height of your knee for this exercise. 

FORM TIPS:
First, start by placing the bottom of your shoulder blades on the bench or box. 

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. For a b-stance kas glute bridge, place the heel of one foot in line with the ball of the other foot (this will target the glute of the planted foot). 

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.

Dumbbell B-Stance KAS Glute Bridge Complex

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:
For B-Stance, your form will be basically identical to a regular glute biased rdl however one foot will be planted slightly behind the working leg and is really only there for balance and stability. When pressing up from the bottom position, only press through the heel of the planted working leg not the back ‘kickstand’ leg. 

Regular RDL form tips if needed👇🏻
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 B-Stance RDL

SET UP:
All you need for this exercise is a single dumbbell or kettlebell (grab that heavy weight, you can do a lot more weight than you think with this one!)

FORM TIPS:
Feet slightly wider than shoulder width apart and feet slightly externally rotated. I like to grab the dumbbell with my hands stacked on top of each other but you can use any grip thats comfortable for you!

When picking up the weight act like you are doing the squat movement, dont want you hurting anything when getting into that starting position. Keep your shoulders pulled back and down (shouldnt be rounding the back at all during the entirety of the exercise). 

Slowly lower down to where your femurs are parallel with the ground. This exercise its so important to find that mind to muscle connection especially if you want to target your glutes. Think about squeezing your glutes to get you back up.

Dumbbell Sumo Squat

SET UP:
You will only need a single dumbbell for this exercise. 

FORM TIPS:
This exercise is very similar to the rdl however the weight will be on your back so its more of a push movement then pull. Keep a neutral spine, tuck the pelvis and make sure the dumbbell is sitting lower on your shoulders / upper back. When you lower down you DO NOT want that dumbbell to be on your neck. On the push up, like with the rdl, screw your feet outward and push with your glutes to get you back up. Very important to keep your core engaged during the entire movement to avoid compromising your back!!

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 Good Morning

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!!

Dumbbell Curtsy Lunge

W4/D3 Glutes & Hamstrings

Carolina Mateus

Camilla

Toni

W1/D1 Glutes & Quads

Michelle Cranford

shoulders n chest were feelin it today 😭

Amber

Completed all sets for first go 🏋🏼‍♀️

Chloe

W1/D2 Chest, Shoulders & Triceps

Camille

Hallie Saunders

W1/D3 Glutes & Hamstrings

W1/D4 Back & Biceps

Petra

Xhiomara

Could you show an example of how to do a push up

maria

W1/D5 Full Body HIIT (Optional)

The sumo squat to lunge was a new exercise for me and definitely challenging.

Sara

The Bulgarian split squats 😮‍💨😮‍💨😮‍💨

Brandi

W2/D1 Glutes & Quads

The lateral + isolating wasn’t all that clear only had the video for lateral lift

W2/D2 Chest, Shoulders & Triceps

Can’t walk down the steps after this one lol

It was really good, im just not feeling it as much in my glutes? or i don’t think i am.

W4/D3 Glutes & Hamstrings

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