Name: Playbook - Kyle Carillet - Glute/Ham | Day 6
Uploaded: 2023-09-17T16:10:28.472Z
Duration: 70 min
Description: Glute/Ham | Day 6

Angie

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Standing single leg hamstring leg curl

- similar to the placement of a single leg press
- Half of the opposite foot will be placed at the bottom of the platform.  This leg is only for stability and slight assistance.
- the leg your focusing on will be placed at about 90’ and will take 90% of the weight

Single leg staggered stance leg press

Feet are going to go just outside shoulder width, toes slightly pointed out to engage more hamstrings and glutes.

Take these nice and slow, flex glutes and hamstrings pushing through the bottom of the squat.

Barbell/hack/smith wide squats (nice and slow)

Just like a standard RDL here legs straight with a slight bend in the knee but we are taking a sumo stand here with a wider range and toes pointed out.

Dumbbell or kettlebell Sumo RDL

Big superset here starting off with your staggered stance hip thrust and right into throes hyperextension, take your time make sure and make a mind to muscle connection on these and really engage those hamstrings and glutes!

The b stance/staggered stance hip thrust is exactly the same as a normal hip thrust barring one tweak with our feet. Instead of having both feet planted on the floor, one of our feet will touch the floor with its heel instead, in line with the toes of the planted foot.

Staggered stance hip thrust machine or barbell

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Ham/Glute superset

Glute/Ham | Day 6

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Glute/Ham | Day 6

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