Name: Playbook - Madyson Foy - W1/D5 Bum and hamstring focused 🔥
Uploaded: 2023-05-16T17:30:41.380Z
Duration: 60 min
Description: W1/D5 Bum and hamstring focused 🔥

Ashley Vaughn

Incline walking

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- 20 reps each leg

Fire hydrants

- Keep core tight 
- Push with your heel 
- Focus on your activating your glute
- Keep head/neck natural
- 10 reps each leg

DB Glute kick back

- Start with the barbell in the front rack position 
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
- Light weight 
- 10 each leg

Barbell reverse lunges

Warm up

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands
- Increasing weight each set

Elevated DB glute bridge with band

- Keep core tight 
- Push with your heel 
- Focus on your activating your glute
- Keep head/neck natural

- Place band around your legs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
- 10 each side

Lateral band walk

Circuit

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings and glutei

Laying hamstring curls

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up
- Work both sides but don’t alternate 
- 8 reps each side

Curtsy skater squat

Curcut

- Activate your core
- Squeeze your bum 
- If you need to go down on your knees that’s fine too
- 30 seconds each side

High side plank

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Sit on the ground with knees bent the soles of your feet together
- Slowly lean down towards your feet

Butterfly stretch

Pigeon pose

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- You can move side to side if it feels good

Forward fold

Yoga/Mobility

Regular stair stepper

W1/D5 Bum and hamstring focused 🔥

Ashley

Kristy

Payden and I are smoked 🔥 Proud of y’all!

Madyson

W1/D1 Leg day baby

Anna

W1/D2 Back & biceps day! 💪🏻

belinda

The tricep pump is coming in hottttttt y’all 🥵

W1/D3 Chest/Shoulders/Triceps

W1/D4 Active recovery day ✨

W1/D6 Full body 🥵

Starting that week roiiiight, gettin toiiiiiight!

W2/D1 Leg day babes!!

W2/D2 Chest/Shoulders/Triceps

Pushed myself in adding more weights today 🔥👏🏻🥳

Diana

W2/D3 Back & biceps day! 💪🏻

Had a nice recovery day. Went out and played some soccer with my son :)

W2/D4 Active recovery day ✨

W2/D5 Bum and hamstring focused 🔥

Great and effective for a quick workout day!

W2/D6 Full body 🥵

2 days behind, but #deathbymady ❤️‍🔥✊🏻

W3/D1 Leg day babes!!

So excited to see my results!! Wasn’t in the mood to go #iwantedtobelazy but get you friends who push you to be better!!

W3/D2 Chest/Shoulders/Triceps

Had a hiccup with getting my workouts in last week! Getting this week back on track! Today was a great workout! Hardest part was showing up!

W3/D3 Back & biceps!

W3/D4 Active recovery day ✨

W3/D5 Bum and hamstring focused 🔥

W3/D6 Full body. LG 😤

I did not die but my hamstrings may have ❤️‍🔥🤘🏼

W4/D1 Leg day babes!!

W4/D2 Chest/Shoulders/Triceps

W4/D3 Back & biceps!

W4/D4 Active recovery day ✨

Turning it upppp ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D5 Bum and hamstring focused 🔥

W4/D6 Full body. Let’s crush it 😤

Great leg workout! I’ll definitely be feeling it tomorrow 😅

W5/D1 Leg day! 🔥

W5/D2 Chest/Shoulders/Triceps

W5/D3 Back & biceps!

W5/D4 Active recovery day ✨

W5/D5 Bum and hamstring focused 🔥

W5/D6 Full body 🥵

W6/D1 Leg day! 🔥

W6/D2 Chest/Shoulders/Triceps

❤️‍🔥❤️‍🔥 
back back
give me wide lats (50 ft)

W1/D5 Bum and hamstring focused 🔥

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