Name: Playbook - Natalie Bally - W1/D1 Glutes + Hamstrings
Uploaded: 2021-10-01T20:55:17.426Z
Duration: 60 min
Description: W1/D1 Glutes + Hamstrings

Jordan

Ivette

I feel great! This workout helped me stay focused I love it

Kayla

I was SWEATING. Really needed to change up my typical work outs- this is exactly what I needed! Love the balance of tough, but manageable so I don’t just give up.

It was awesome! I’ve been sick so it kicked my ass

Alyssa worthen

Lit. I almost died in the best way 😂✨

Alex

It was good! This was my first gym workout in over a year, so only reason I gave it a 4/5 was cause I need to work on my form lol

Abby

Great first workout! Mental health and physical health have been struggling for me so seeing if consistent in the gym will help because this is my therapy!

Kaitlyn

Love how structured this is! Kept me on track for a 50 minute workout

Jocelyn

Makenna

couldn’t do the cable pull through or sumo squats because it was too busy at the gym but i switched them out for other things. i’m literally dead & sweating more than i have in a long time. loved it.

Sarah

It was really great! Something I would like to know is when should I incorporate cardio into my workouts? I really am excited to be starting a new program to follow!

Arianna

Love it!! So excited for a new program! :)

Brooke

Increase weight on bar/dumbbell when reps decrease

Begin with your toes wider than hip width & keep knees pointing in the same direction as toes throughout the whole movement

Pull slack out of the bar by locking your lats in place & push through your heels to raise bar to knees and then extend at your hips to bring the bar to the top of the movement

To bring the bar back to the ground hinge back at your hips until bar passes your knees, at which point bend at the knees to place the bar back on the ground

Sumo Deadlift

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

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

Begin with feet hips width apart bend in the knees and hinge in the hips. Extend in your hips and knees to come to standing as you pick the KB up and hold it at your chest with both hands.

Step back into a reverse lunge with one leg and then the other ending in a standing position to squat down and place the KB on the floor to complete one full rep.

2 Hand Clean to Reverse Lunge

starting with your feet water than hips distance apart grab the rope cable extension and contract your glutes to pull the cable forward to a standing position. Slowly hinge at the hips to allow the cable to draw back and behind you. You should feel a stretch in your glutes & hamstrings while keeping your back straight.

Cable Pull Throughs

W1/D1 Glutes + Hamstrings

The tricep dip toe taps 😮‍💨👌🏻

W1/D2 Back + Arms

W1/D3 Quads + Glutes

This was so awesome for a beginner that truly has no idea what to do!!

Bailee

W1/D4 Chest + Shoulders

This one was amazing!! It pushed me to my limits at points, but I kept on going!

W1/D1 Glutes + Hamstrings

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