Name: Playbook - Leticia Martinez - W4/D1 LEGS (Glutes/Hamstrings)
Uploaded: 2023-02-13T00:47:12.996Z
Duration: 55 min
Description: W4/D1 LEGS (Glutes/Hamstrings)

Last and final glute/hamstring workout of this 4 week training phase! you will notice the sets and reps will challenge you. Give it everything you have 🔥

Main target here are your glutes, quadriceps, hip flexors and lower back.

Start sitting on the floor leaning your back on a bench with your knees raises and your barbell resting just above your pelvis. Clasp your hands below the barbell for stability.
Push through your heels as you lift your butt upwards as high as you can. Squeeze and hold for a moment before lowering your butt back to the ground. Complete the required reps.
10 reps in total. Make sure to pick a weight that is challenging for the last 3-4 reps.

Barbell Hip Thrusts

Main target here are your quads, glutes, hamstrings and calves. 

Being by standing in a split stance with your either your left or right foot forward and opposite foot back. Engage your abdominal muscles, straighten your back and look straight ahead. Maintain this position as you bend your legs to lower your hips toward the floor. Continue down until your knee nears the floor then press through your heel to return to the starting position. 

8 reps each side.

Dumbbell static lunges

You will complete 4 sets in this superset. Make sure to take the rest time as the sets are increasing.

Start with feet wider than shoulder width apart, with toes pointed slightly outwards hold a pair of dumbbells in front of you. Bend your knees into a squat as your lower yourself. Push through your heels as you raise yourself back up and down into your next rep.

Dumbbell Sumo Squats

Lateral band walks primarily target and strengthen the hip abductor muscle group. The exercise strengthens and tones these muscles that line the hips and glutes. The hip abductors have three primary mover muscles, including: Gluteus medius.
As shown in the video you will take 3 steps to the left and right for a total of 30 seconds. Pick a band that is challenging. I recommend a heavy to medium weight.

Banded lateral walks

Superset 1

Lying on your back, place heels onto top of Physio-ball, lift your hips toward ceiling, so your hips are in line with shoulders, Keep your core (abs) contracted. Keeping your hips up, curl your heels toward your butt and squeeze your hamstrings (hold 1 second squeeze) when knees are bent.
12 reps in total. if you do not have a physioball you can sub out for hamstring curl machine. I highly recommend to use the physioball as it makes it much more functional and engages more than just your hamstrings but your core as well.

Physioball Hamstring Curl

In this leg day finisher, you will do these 2 exercises back to back before resting 30 seconds. Make sure to push yourself! 3 rounds.

Lower into a squat, sitting your hips back and bending your knees, aiming to lower until your thighs are parallel to the floor. Keep your chest tall and core engaged. From the lowest point in your squat, squeeze your glutes, push into the balls of your feet, and forcefully extend your legs to jump off the floor.

Squat Jumps

Hold a kettlebell in front of your body with both hands, arms straight. With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height. Make sure to not hyperextend your back at the top, keep a neutral spine.

W4/D1 LEGS (Glutes/Hamstrings)

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