Name: Playbook - Natalie Bally - W1/D3 Glutes + Hamstrings
Uploaded: 2022-01-10T16:11:27.503Z
Duration: 60 min
Description: W1/D3 Glutes + Hamstrings

I had to modify a bit in terms of reps Bc I’m weak lol, but great workout!

Nwabisa

Kailah

Emily

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

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

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

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

-Start with feet together and a kettlebell in each hand
-Step back into a reverse lunge
-Step up and back to the starting position
-Repeat

Reverse lunge

W1/D3 Glutes + Hamstrings

Legs are dying! Had to skip the leg extension Bc I don’t have that machine.

Jordan

W1/D1 Quads + Glutes

Tessa

It was a great workout! I don’t have a cable machine. Is there a substitute for the straight arm pushdown?

Jasmine

W1/D2 Back + Chest

Vanessa

W1/D4 Shoulders + Arms

W2/D1 Quads + Glutes

I’m sweaty and everything is jello! I think it worked!

W2/D2 Back + Chest

Safe to say that was a hard workout! Had to adjust some of the number of reps as i increase my weights, but really feeling stronger!

W2/D3 Shoulders + Arms

W2/D4 Glutes + Hamstrings

W3/D1 Back + Chest

This is my second round of these workouts and this one is still one of my favorites 👏🏻

W1/D3 Glutes + Hamstrings

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