Name: Playbook - Kyle Carillet - Lower Glutes & Ham | Day 6
Uploaded: 2023-11-20T00:42:46.335Z
Duration: 65 min
Description: Lower Glutes & Ham | Day 6

Glutes/Hams

Smith machine single leg RDLs
10, 10, 10

Smith machine sumo squats
(Weight increases each set
14, 12, 10, 8

Vertical Leg press 
(Big pause and stretch at bottom)
10, 10, 8, 8

Lunge, lunge, squats
8, 8, 8, 8

Reverse Hyperextensions 
12, 12, 12, F
Machine or Cable abduction
12, 12, 12, 12

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the bar toward the floor
- Lift back up engaging your glutes

Smith Machine single leg RDL

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 (weight increases each set)

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical leg press (pause and stretch at bottom)

Either body weight or weighted,
While walking forward complete a lunge, lunge and into a squat.

Lunge, lunge, squat

Starting off with some hyperextensions use a weight or band if needed then into right into those abductions then we take our rest

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

Rounded back Hyperextensions

- 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

Superset finisher🔥

Lower Glutes & 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

Lower Glutes & Ham | Day 6

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