Name: Playbook - Leslie Getnfit - Week 4 Day 3
Uploaded: 2024-04-20T00:01:52.687Z
Duration: 75 min
Description: Week 4 Day 3

Allie

Mercy

Set up properly. If your gym has a hip thruster bench you're in luck. If not, you can use any weightlifting bench that is approximately 12 to 14 inches off the ground, says Lambert. The bench height is very much up to personal preference, so what works for others may not work for you. You may have to experiment a bit (with no weight, ideally), to figure out what level is best.

Perform the movement effectively. In order to reap the rewards of the hip thrust, make sure to extend the hips to the top position, and make sure your pelvis is in posterior pelvic tilt, where the glutes are at peak activation. An easy tip to ensure you can feel this is to imagine tucking your "tail" between your legs as you extend up." Lastly, "tuck your chin at the top, so you're looking at your belly button, as this has a protective mechanism for the back

Hip Thrust Barbell

While RDL’s are commonly done with a barbell, using a pair of dumbbells for RDLs can be very beneficial. A dumbbell RDL is an excellent exercise for those looking to work their glutes and hamstrings without needing a high level of flexibility or range of motion that the barbell requires.

To complete a dumbbell RDL, begin by holding a set of dumbbells in front of your thighs while standing in a hip to shoulder-width stance. From here, you want to think about pushing your butt back as far as you can.

Keeping a very slight bend in your knees for protection, the dumbbells will start to lower; once the dumbbells are at your knees, do not bend the knees any further. Continue to push your butt back until the dumbbells reach mid-shin.

Because of how high the hips are during this movement, you may not be able to lower the weights as far down as you can in your conventional deadlift. This is OK!

Hips should stay high, which increases loading in the hamstrings and glutes. If you feel lots and lots of tension in your butt and in the back of your thighs, you’re doing it right – keep going!

As you do this, keep your shoulders pinched together and chest tall so that you maintain a flat back throughout the entire movement. To return to the top, simply drive through your heels, push the floor away from you, and stand, squeezing your glutes at the top.

This movement is very hamstring focused, so you should feel the stretch and burn in your hammies!

RDL with DB

Step 1:

Begin by adjusting the roller, so that it lies a few inches above your ankles. 

Step 2:

Adjust the lever so that your legs will be able to fully extend. 

Step 3:

Lay down on your stomach with your legs hooked under the roller. 

Step 4:

Bring your feet towards butt by curling your hamstrings. 

Step 5:

Return back down to complete one repetition.

Lying Leg Curl Machine

Primary muscles: Glutes, hips, thighs
Secondary muscles: Lower back, core, calves


Squat Kickback Instructions

1. Start with your feet a little wider than shoulder-width apart and squat.
2. As you stand up, transfer your weight to one leg and kick back with the opposite leg.
3. Return to the starting position and repeat on the opposite side.

Squat with Kickback

Engage your core by pulling in your upper ribs and belly. Make sure that the balls of your feet are solidly planted on the edge of the step. Your heels should be over the edge.

Place your hands on the wall or the railing.

Lift your heels until you're standing on your tippy toes. Distribute most of your weight onto the balls of your feet, and keep your legs straight.

Calf Raises Machine

Week 4 Day 3

Amber L

Daisha

Brittany

Week 1 Day 1

Keyona

Week 1 Day 2

Michelle Washington

Marvelis

Week 1 Day 3

Amanda

Stephanie

Veronica Monica

Week 1 Day 4

Week 1 Day 5

Let me just say thank you Lord the planks were first 😂. I wanted to quit on the stair machine at 20 minutes but I made it 🥵

Keirrena

Amber Lyons

Week 1 Day 6

Shawna

Treasur

Week 2 Day 1

Daniela

Perfect back with some bicep action combo!

Alexandria

Cynthia

Week 2 Day 2

Hip thrust are a killer! Pulled through tho! Girl my legs are shaking after today

Heather

Leslieeee bihhhh, u killlin me!!!! (But imma still do it tho 😂) ITS DAT BURRRN FOR ME!!!

Miracle

Mu legs, my legs!! My booty mainly but I'm in love with it 😍

Brittany Moore

Week 2 Day 3

Halfway through my arms were on fire and I thought they were gonna fall off! Killer arm workout

Kaiti

Week 2 Day 4

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Great upper body workout. Instead of the stairs, I walked at a incline due to trying to recover from a hip and back injury and not wanting to put too much impact on my lower body!

Week 4 Day 3

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