Name: Playbook - Kelli Rose - W4/D3 Legs - glutes, hamstrings
Uploaded: 2023-10-23T12:49:44.916Z
Duration: 75 min
Description: W4/D3 Legs - glutes, hamstrings

- 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

- Begin standing on an elevated bench with your feet hip width apart and a dumbbell in each hand at your sides 
- Step backward with one leg, flexing the knees to drop your hips
- Descend until your foot touches the ground
- Your posture should remain upright, and your front knee should be in line with your front foot
- Drive through the heel of your front foot and extend both knees to raise yourself back up to starting position
- Complete desired reps then repeat on the opposite side

Bench Elevated Reverse Lunge

- Sit down on the machine and place your legs on the platform directly in front of you at a wide (outside shoulder width) foot stance
- By bringing your feet further apart, the emphasis will move on to your inner quad muscles and glutes
- 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)
- As you inhale, slowly 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, as you exhale
- Repeat for the recommended amount of repetitions, locking the platform in the safety pins properly once you are done

Wide Stance Leg Press

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Hold the frame for support and forward hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to raise your working leg outward and backward (at a slight diagonal) as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at full contraction
- Slowly lower your working leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Glute Medius Kickback

- Attach the rope attachment to the cable machine at the lowest setting
- Pick the desired weight on the machine (remember to always start out light when learning a new movement)
- Face away from the machine and grab the rope attachment with your palms facing each other in between your legs
- Take a few steps away from the machine so that the pulley begins to lift the weight off the rack
- Ensure that you are far enough so that the weight lifted does not come back in contact with the weight stack
- Assume a stance that is wider than shoulder-width with your feet straight, or pointed out no more than 15-30 degrees
- Begin the movement by bending at the waist and pushing your hips back towards the machine
- Keep pushing your hips back until you feel a nice stretch in your hamstrings (it is ok to have a slight bend in the knees)
- Pause for a second and reverse the movement by extending at the hips
- Ensure that you squeeze and activate your glutes at the top of the movement

Cable Pull Through

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Seated Hamstring Curl

W4/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

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 😩

W4/D3 Legs - glutes, hamstrings

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