Name: Playbook - Natalie Bally - W1/D1 Glutes + Hamstrings
Uploaded: 2022-04-08T17:40:11.720Z
Duration: 60 min
Description: W1/D1 Glutes + Hamstrings

Karis

 Cassie

Loved starting out with a glute and hammy workout on this program!

Jordan

I would really love an area on each workout to add how much weight I used…that way I could remember and continuously improve!

Megan Gray

Jessica Ferguson

Shelby Seifert

Hannah

kicked my ass in ALL THE RIGHT WAYS 😅💪🏼🍑

Alexandria

Begin with your hips on the ground to roll the bar up over your legs and have the bench just under your shoulder blades

bending your knees to bring your heels closer towards your butt and engage core while activating glutes to lift the bar up and stop when your hips are parallel w the ground. Adjust feet as needed to ensure knees are making a 90 degree angle at the top of the movement. 

Slow and controlled lower the bar while keeping your back straight, the plates may not touch the ground & that’s okay! 

Repeat until given reps are completed

Hip Thrust

Feet under hips, toes pointed slightly outwards. Hinge at your hips to send them out and back while lowering the dumbbells towards your feet, keeping them as close to your legs as possible. Your back and neck should be kept straight during the entire movement, don’t ever extend your neck to look forward while performing any sort of deadlift to prevent injury.

Extend your hips forward by squeezing your glutes to complete one rep

Dumbbell RDL

-Start in front of a bench with one leg behind you elevated on the bench for stability 
-Lower yourself down into a split squat 
-Stand up 
-Repeat

*Work both legs

Bulgarian split squat

feet farther than hips distance apart toes put it out and keeping your knees in line with your toes when you squat

holding a dumbbell beneath you and squatting as deep as you can to push through your heels to rise up to activate your glutes

DB Sumo Squat

Keeping your hips pressed into the bench flex your feet and draw your heels towards your butt. Use slow and controlled movements to slowly let your heels fall away from your butt to complete one rep

Hamstring Curl

Holding a plate or dumbbell at your chest start by hinging your hips back as if you were doing it goodmorning or Deadlift and then drop your hips down while simultaneously bending your knees and reverse by sending your hips high and then extending a forward to stand straight up.

Kang Squat

W1/D1 Glutes + Hamstrings

samara

I’ve never done a complex chest press before but I think it’s my new favorite exercise. loving this program so far!!

Anna

W1/D2 Shoulders + Chest

omg this workout was KILLER, those knee to heel lunges are so good i need to do them more

Olivia

W1/D3 Quads + Glutes

My arms are about to fall off! Thank you for the great workout!

W1/D4 Back + Arms

my legs are WEAK! the walking lunges really got the burn going to finish the workout

W2/D1 Glutes + Hamstrings

W2/D2 Shoulders + Chest

W2/D3 Quads + Glutes

this workout had me feeling so strong, great way to finish the day

W2/D4 Back + Arms

W3/D1 Glutes + Hamstrings

Wow this was seriously an awesome workout!

Vanessa

W3/D2 Shoulders +Chest

W3/D3 Quads + Glutes

This was literally the best freaking workout! Oh my gosh I just loved it so much!!!

W1/D1 Glutes + Hamstrings

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