Name: Playbook - Natalie Bally - W2/D1 Glutes + Hamstrings
Uploaded: 2022-04-08T18:02:52.637Z
Duration: 60 min
Description: W2/D1 Glutes + Hamstrings

Jordan

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

Olivia

Anna

sub a heavy dumbbell if training at home

main cues for any hip thrust variation: your knees should make a 90° angle at the top of the movement pushing through heels to squeeze your glutes together and send your hips up keeping your pelvis tucked under core engaged

your shoulder blades should be snug around the bench or chair that you are using to support yourself

increase your weight after tour warm up set

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

Feet wider than hips distance apart with end of barbel facing you below your chest

Hinge at your hips to pickup the barbell 

Keeping your back flat + slight bend in the knees - extend your hips to standing straight to complete the sumo deadlift 

Keep hips slightly hinged and bend at knees to come to the bottom of a squat 

1 deadlift + 1 squat = 1 rep

Landmine Sumo Complex

-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

-Perform forward walking lunges alternating legs back and forth

Walking lunges

- hips high
- feet in a stable position on the top of the ball
- keep hips high and pull heels to glutes slow and controlled

Hamstring Curls *home*

W2/D1 Glutes + Hamstrings

Karis

 Cassie

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

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!!

W1/D2 Shoulders + Chest

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

W1/D3 Quads + Glutes

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

W1/D4 Back + Arms

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!!!

W2/D1 Glutes + Hamstrings

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