Name: Playbook - Kyle Carillet - Glutes/Hamstrings & Core | Day 5 week 1-4
Uploaded: 2024-01-28T23:08:58.028Z
Duration: 75 min
Description: Glutes/Hamstrings & Core | Day 5 week 1-4

Good one but very much dislike the core section 😂

Krystal Gamino

Seated Hamstring Curls

Sumo stance smith machine 

Staggers stance leg press 
Sumo leg press

Pile squat with RDL

Step back elevated lunges

Reverse crunches

Modified V-ups

10 reps full range of motion then 10 partial reps just 1/2 the way

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- slight Pause at the bottom
- Slowly return to staring position
- Once completed your second set of 8, immediately follow up with 10 partials and then a 20 second isohold.

Seated hamstring curl *with partials

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

Starting with those staggers stance leg press then directly into those slow sumo stance leg presses (3-4 second pause at bottom)

- 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

Each rep is a 4 second negative on the way down, take your time and embrace the stretch.  Pause for 1 sec and then back up and repeat. 

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance (3-4 second pause at bottle)

Leg press Superset

Fun combination here, using some little steps if you need the extra range of motion. We are going to start off with an RDL first with a slight bend in the knees then once we hit the top we’re going to drop down into a squat.

Elevated kettlebell/dumbbell RDL to squat

- Stand single leg up on a box
-slow and controlled all the way down
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Assisted Box step up (3-4 negative each leg)

- Bring your knees to your chest and your torso up 
- Extend without touching the ground

Modified v-ups

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Glutes/Hamstrings & Core | Day 5 week 1-4

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