Name: Playbook - Kelli Rose - W1/D3 Legs - glutes, hamstrings
Uploaded: 2023-10-23T12:49:44.785Z
Duration: 75 min
Description: W1/D3 Legs - glutes, hamstrings

Sophie

Jalen

- Approach the bar so that it is centered over your feet
- Your feet should be about wide with your toes pointed 45 degrees toward the plates
- Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract
- Typically, you would use an alternating grip
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up and your back neutral, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your upper back and shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, until your glutes are just above the floor

Barbell Hip Thrust

- Sit on the ground with a bench behind you, bending your knees so your feet are planted in a B-stance position on the ground and holding a barbell resting below your hips
- Lean back so your upper back and shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, until your glutes are just above the floor
- Complete desired reps then repeat on the opposite side

Barbell B-Stance Hip Thrust

- Standing with your feet hip-width apart and knees slightly bent
- Hold one dumbbell in each hand, and place them in front of your hips with palms facing the thighs
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbells until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing

Dumbbell Romanian Deadlift

- Lay face down on a hyperextension bench, tucking your ankles securely under the footpads
- Adjust the upper pad if needed so your upper thighs are flat across the wide pad, leaving enough room for you to bend at the waist without any restriction
- With your body straight, cross your arms in front of you or place the fingertips behind your head
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement
- Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back
- Slowly raise your torso back to the starting position

Hyperextension

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

Hamstring Curl

W1/D3 Legs - glutes, hamstrings

Janet

Briana

Oh goodness… that was day one?!?! Lord I’m gonna be feeling it tomorrow. So good! 🩵

Carly

W1/D1 Legs - quads, calves

I did this whole set slow and controlled and it was amazing!

Hazel

W1/D2 Pull - back, biceps, shoulders

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

W1/D4 Push - chest, triceps, shoulders

In my case, it will help to see the way you are doing the exercise from different views.

Gabriela

Baylee

I did more than what was on the agenda but I got it done💪🏻

Caitlyn

W1/D5 Full Body

Some exercises are not for a begginer or someone who has not exercised in a long time ago. Maybe you could suggest variations

Fiona

W2/D1 Legs - quads, calves

Amazing!! The superset at the end was amazing but it hurt so bad🤣

W2/D2 Pull - back, biceps, shoulders

W2/D3 Legs - glutes, hamstrings

That was a good set with different exercises

Astric

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

Ok I got to say this has been one of my favorite leg workouts. Challenging BUT felt so good after.

Vanesa Heraldez

W3/D1 Legs - quads, calves

I love back and shoulders most and enjoy working them

The videos weren’t loading for the workout 🫠

W3/D2 Pull - back, biceps, shoulders

I officially won't be able to walk tomorrow. These workouts keep getting better 😩

W1/D3 Legs - glutes, hamstrings

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