Name: Playbook - Natalie Bally - W3/D4 Glutes + Hamstrings
Uploaded: 2022-01-18T01:19:49.700Z
Duration: 60 min
Description: W3/D4 Glutes + Hamstrings

Such a good workout with just a few stable moves

Betsy

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

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 farther than hips distance apart toes put it out and keeping your knees in line with your toes when you squat

holding a dumbbell beneath you and squatting as deep as you can to push through your heels to rise up to activate your glutes

DB Sumo Squat

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

-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

W3/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

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 👏🏻

W3/D4 Glutes + Hamstrings

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