Name: Playbook - Laura Cabrera - W2/D1 Hams & Glutes
Uploaded: 2024-01-17T19:38:48.283Z
Duration: 45 min
Description: W2/D1 Hams & Glutes

WARM UP GIANT SET:
- Banded Good Morning 3 x 12
- Side to Side Lunge 3 x 12ea
- Reverse Hypers 3 x 12

WORKOUT
- Incline Deadlift with Bar 4 x 12
- DB Single Leg Deadlift 4 x 12ea
- Hip Thrust with Bar 3 x 15
- Single Leg DB Hip Thrust 3 x 15ea
- Cable Deadlift to Squat 3 x 15
- Calf Raise in Press 3 x 20

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded Good Mornings

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

12 reps each side

Side to Side Lunge

- Begin in a prone position with your legs off the box or bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse Hypers

WARM UP GIANT SET

- Elevate your toes
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Incline Deadlift with Barbell

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

12 reps each side

Dumbbell Single Leg Deadlift

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Hip Thrust with Barbell

- Place your upper back on the bench, hold a dumbbell at the hips
- Raise one leg off the floor
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

15 reps each side

Single Leg DB Hip Thrust

- Hold the cable bar forward off the body
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Sit your hips back and down into a squat
- Drive your hips forward and use your hamstrings to power back to standing

Cable Deadlift to Squat

- Keep a slight bend at the knee
- Place your toes on the platform
- Push forward engaging your calves

W2/D1 Hams & Glutes

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