Name: Playbook - Natalie Bally - W3/D1 Glutes + Hamstrings
Uploaded: 2021-10-01T20:55:17.487Z
Duration: 61 min
Description: W3/D1 Glutes + Hamstrings

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

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 hip distance apart slight bend in your knees pushing through your heels as you hinge at your hips dropping the weights down and sending your hips back

Dumbbell RDL

-Start with feet together and a dumbbell in each hand
-Step back into a reverse lunge
-Step up and back to the starting position
-Reps shown are for 1 leg

Reverse lunge

- 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*

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

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

W3/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

Kaitlyn

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

Tessa

Tina

W2/D1 Glutes + Hamstrings

W2/D2 Chest + Shoulders

this really pushed me such a great workout!

Alicia

Adding more glute exercises to this workout!

Samantha

W2/D3 Quads + Glutes

W2/D4 Back + Biceps

Julie

W2/D5 Full Body

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?

W3/D1 Glutes + Hamstrings

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