Name: Playbook - Kelli Rose - W3/D3 Legs - glutes, hamstrings
Uploaded: 2023-10-23T12:49:44.903Z
Duration: 75 min
Description: W3/D3 Legs - glutes, hamstrings

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

Vanesa Heraldez

- Approach the bar so that it is centered over your feet
- 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, 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
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Deadlift

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a dumbbell resting below your hips
- Lean back so your back and shoulders are on the bench and position the dumbbell above your hips, raising one leg off the ground in a bent knee position
- Drive your hips up, lifting the dumbbell. In the top position your knee 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, returning to your starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrust

- Stand facing a box or bench of an appropriate height with your feet together, holding a dumbbell in each hand at your sides
- Begin the movement by stepping up, putting one foot on the top of the box
- Extend through the hip and knee of your front leg to stand up on the box
- Reverse this motion to step down off the box
- Complete desired reps then repeat on the opposite side

Dumbbell Step Up

- Sit down on the machine and place your legs high on the platform directly in front of you at a medium (shoulder width) foot stance
- Placing the feet higher up on the foot pad encourages the hamstrings and glutes to activate
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Lower the platform by flexing at the hips and knees, until your upper and lower legs make a 90-degree angle
- Pushing through the midfoot and heels, drive the platform up to the starting position, by extending at the hips and knees
- Repeat for the recommended amount of repetitions, locking the platform in the safety pins properly once you are done

High Feet Leg Press

- Lay face down on a hyperextension bench, tucking your ankles securely under the footpads
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you'll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don't feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the bottom, then contract your glutes as hard as possible, raising yourself back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together

Round Back 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

W3/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

Jalen

W1/D2 Pull - back, biceps, shoulders

Sophie

W1/D3 Legs - glutes, hamstrings

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

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.

W3/D3 Legs - glutes, hamstrings

Community

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