Name: Playbook - Natalie Bally - W2/D1 Glutes + Hamstrings
Uploaded: 2021-11-03T20:47:22.847Z
Duration: 60 min
Description: W2/D1 Glutes + Hamstrings

Tessa

Tina

Kaitlyn

Double walking lunges was a little repetitive! Not sure sure if that’s what it’s supposed to do tho

Jocelyn

was there supposed to be walking lunges two separate times?

Gracie

Not sure if it was an error to have two sets of walking lunges? I swapped second for squats 💪🏻💪🏻

Evelyn

I think it was a mistake writing the walking lunges twice? I was a bit confused but substituted with a diff workout :)

Alicia

Great! NOT expecting to feel this good but I’m so glad I did!

Danielle Ethridge

take a wide stance to begin

hinge at your hips to drop the weight into one leg and work towards full range of motion 

push through your heel to rise up and repeat on the other side

one rep for each leg = one full rep

Stationary Lateral Lunge

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

-Perform forward walking lunges alternating legs back and forth

-add weights to increase the challenge

Walking lunges

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

-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

*reps shown are for one leg. be sure to complete allotted reps for both legs

Bulgarian split squat

W2/D1 Glutes + Hamstrings

Jordan

Ivette

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

Kayla

W1/D1 Glutes + Hamstrings

The tricep dip toe taps 😮‍💨👌🏻

Alyssa worthen

W1/D2 Back + Arms

Abby

W1/D3 Quads + Glutes

Makenna

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/D5 Full Body

W2/D2 Chest + Shoulders

this really pushed me such a great workout!

Adding more glute exercises to this workout!

Samantha

W2/D3 Quads + Glutes

W2/D4 Back + Biceps

Julie

W2/D5 Full Body

Great workout! I actually did this at the gym. I’m a newbie with the cable pull throughs so I felt funny but I really just tried to work on form.

Tori

W3/D1 Glutes + Hamstrings

W3/D2 Chest + Shoulders

Emma

W3/D3 Quads + Glutes

Angie

i don’t think that all full reps and sets are fully listed on this workout

Nora

W3/D4 Back + Biceps

I enjoy your workout programs A TON! I have done plenty different ones (mainly because of Covid)! 

But if I could suggest one thing, it would be maybe a full 60 min workout option as well as your 45 min? 

Keep up the awesome work! Love your content a TON!

Chloe Vashaw

W3/D5 Full Body

I love this version of kettle bell swings!!!!!!

Jaclyn

Good! I think your audio might be on some of the videos by acccidsnt though hahaha

Katie

W4/D1 Glutes + Hamstrings

Natalie

W4/D2 Chest + Shoulders

such a good workout! My legs are dead ☠️

Morgan

What can I do for leg extensions at home?

W4/D3 Quads + Glutes

W4/D4 Back + Biceps

My arms were going to fall off after doing the arm raises!

Was great for a quick/easy just want to get your body moving type for workout.

Betsy

I don’t really u delta d the 3 sets of 12 min half turkish sit ups. Just because the workout said 45 min was it a typo?

W2/D1 Glutes + Hamstrings

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