Name: Playbook - Katie Becknell - W5/D1 Glutes & Hammies
Uploaded: 2024-04-23T23:47:51.295Z
Duration: 60 min
Description: W5/D1 Glutes & Hammies

Gloria

Caitlyn

4x8 kas glute bridge
4x8 dumbbell b-stance rdl complex
3x10 landmine curtsy lunge 
3x10, failure glute biased back ext dropset 
3x15 yoga ball 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

***This week you will be doing a b-stance / regular stance rdl complex. Start with 8 reps b-stance on one leg, straight into 8 regular stance reps, straight into 8 b-stance on the opposite leg*** 

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 Complex

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

SET UP:
Find a landmine socket in your gym and a barbell. A landmine socket will be an attachment where you can slide one side of a barbell in and be able to lift and move the free side without the anchored end moving at all. 

FORM TIPS:
For this exercise specifically you will want some kind of weight plate loaded onto the free end of the barbell as you will be slightly leaning into the barbell and having the weight plate there will make it easier for you to rest your upper body on. 

Stand one one side of the free end of the barbell, lift the end with two hands and lean into it, placing your outer foot out past the barbell so that your body is slightly slanted. 

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.

Landmine Curtsy Lunge

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. 

We are doing a DROPSET this week so do 10 reps with weight, then drop the weight and immediately do bodyweight reps to failure. 

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 Dropset

SET UP:
For this exercise you will need a mat and yoga ball. 

FORM TIPS:
Lie with your back on the mat and heels on the yoga ball. For the entirety of the exercise you want a straight line from your shoulders to your knees, meaning keep your hips up/glutes engaged! To help maintain this posture press your arms into the mat and think about squeezing your triceps to help keep your upper body elevated through the movement.

Once you have created that straight line (starting position) curl the ball towards your butt by pulling your heels in. And slowly release back to the starting position. Again, you do not want your butt touching the mat after each rep, make sure you are keeping your body in that straight light the ENTIRE TIME!!

Yoga Ball Curl

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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!! 🤍🤍

W5/D1 Glutes & Hammies

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