Name: Playbook - Natalie Bally - W2/D4 Glutes + Hamstrings
Uploaded: 2022-01-10T16:14:41.254Z
Duration: 60 min
Description: W2/D4 Glutes + Hamstrings

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

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

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

- 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

W2/D4 Glutes + Hamstrings

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

Jordan

Kailah

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

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

Nwabisa

W1/D3 Glutes + Hamstrings

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

W3/D1 Back + Chest

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

W2/D4 Glutes + Hamstrings

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