Name: Playbook - Kyle Carillet - Glute/Ham | Day 6
Uploaded: 2024-02-12T02:22:45.639Z
Duration: 70 min
Description: Glute/Ham | Day 6

Warm up:
Abduction 
12, 12, 12

Hack squats
(Any squat is fine here)
12, 12, 12, drop 20

Hack or barbell RDL
12, 12, 10, 10

Staggered stance hip thrust
10, 10, 8, 8
Hypertensions 
12, 12, 12, 12

Slightly elevated step back lunges 
10, 10, 10, 10

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

Laying hamstring curls
12, 12, 12, 12

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up
- slow and controlled on the way down, hold for a second at the bottom and then burst up

Hack squat *last set drop set

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack Squat RDL or Barbell 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

- 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 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

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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