Name: Playbook - Kyle Carillet - Glute/Ham | Day 6
Uploaded: 2023-10-22T22:38:39.625Z
Duration: 70 min
Description: Glute/Ham | Day 6

Smith machine sumo squats
14, 12, 10, 8

Superset
Staggered stance hip thrust machine or barbell
10, 10, 8, 8
Hyperextensions
12, 12, 12, 12

Dumbbell or kettlebell Sumo RDL
12, 12, 10, 10

Slightly elevated Step back lunges
10, 10, 10, 10

Glute Kick backs machine or cable 
15, 15, 15, failure 

Standing single leg hamstring leg curl
12, 12, 10, 10

Set up like a normal squat on the smith machine, now take a set wider with each foot and turn your toes outward slightly. This is going to engage those glutes and hamstrings more.

Smith machine sumo squats

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

Using a slightly elevated box or surface step back nice and controlled letting your single leg stretch as much as possible and repeat, use something to hold onto if needed

Slightly elevated Step back lunges

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable/machine glute kickback

- 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

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

Angie

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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