Name: Playbook - Nathalie Cardona - W1/D1 Monday: Glutes & Hamstrings
Uploaded: 2024-04-01T01:12:01.248Z
Duration: 60 min
Description: W1/D1 Monday: Glutes & Hamstrings

Marisol

Carmen

Margaret

Gisele Rigo

Good work out, got me out of my comfort zone

Lydia

Kimberly

i’m so dead i know im going to be so sore tomorrow 😂

Savannah

Shit don't easier, we just get stronger 😅...🥹

Round #2

Yolanda Guy

HUMBLED 👏🏼 every 👏🏼 time!! 😮‍💨

Alexus

Felt the burning which I haven’t felt in a while! Thanks coach!

Kammy

Kelsey

Jeanette

Oh my Goodness i'm sooo happy to be here. Bought the 1 year so we in this no excuses.This workout was sooo good. Training style!!
Let's F GOOOO

Cinthia

Jalissa

Legs feel like jello 😂 amazing feeling

Laura

Isabel

Sonia

This totally kicked my ass. My legs felt like Jell-O by the end of this workout, and I barely made it through cardio house, warm down.

Mercedes

Ayanna

Jacqueline

Brittany

cynthia 

My legs are NOODLES!!!Delicious noodles 🤣🤪

Diana Cardona

Leonie

Christine

Loved this last week I did the home version today was gym and it made me realize I was slacking at home

Teresa

Erika

Killer! I will definitely feel it tomorrow

Valeria

Martha Jordon

You’re amazing. Was fire thank you for asking. Hope you’re doing great !!

Vanessa

Good workout! Anyone know how to log in the weights for each rep?

Danielle

Cindy

Omg Coach Nat. Needed that sweat sesh! Thank you!

Tatiana

Day 1 of LFBAB was 🔥🔥! My 🍑 will be feeling it this week 😁

Naiely

Sweet and efficient but very effective .. I’m sweating as if I did an hour work out ! Thanks Nat

Katrina

Monique

I loved day 1, coach, and loving the app!! So interactive and easy to use. Quick question…where can we track how much weight we use for each exercise?

Karla Rivera-Torres

So good!! Can’t wait to stick to this program and see my results at the end of it!

Chantelle

1. LEG CURLS (Seated, Lying or Standing)
-2 warm up sets of 20 reps to activate mind muscle connection and warm up the joints/muscles
-2 working sets of 8-10 reps! We’re going heavy now to challenge the muscles and force them to grow 💪🏼

2. ROMANIAN DEADLIFTS (Machine, BB or DB)
-2 warm up sets of 15 reps to activate kind muscle connection and warm up the joints/muscles.
-2 working sets of 10-12 reps! Now is the time to add more weight and challenge yourself. You got this!

3. WALKING LUNGES WITH A LONG STRIDE (DB or BB)
3 sets 12 reps. Increase weight with each set and take a long stride to target those glutes 🍑🔥

4. HIP THRUSTS (BB or Machine)
3 sets 15 reps. Increase weight with each set!

5. LEG CURLS (Seated, Lying or Standing)
2 working sets of 20 reps. Let’s burn it out finish even stronger than how we started. You might not be able to go as heavy now that your muscles are tired so bring the weight down and focus on squeezing the muscle with each rep

Steady State Cardio 20min

2 Warm Up Sets Shoot for 20 reps here. We’re working on pre-exhausting the muscle to prime your joints for the upcoming workout. Focus on squeezing and stretching with every rep to fully warm up the muscle and prevent injury.

- Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your leg (just a few inches under the calves) and the front of the leg on top of the machine pad
- Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine
- Position your toes straight
- As you exhale, curl your leg up as far as possible without lifting the upper leg from the pad
- Pause at full contraction
- As you inhale, bring the legs back to the starting position
- Complete desired reps then repeat on the opposite side

(Warm Up) Single Leg Hamstring Curl

2 Working Sets Shoot for 10 reps here. Weight should be relatively heavy and you should work up to weight where you’re almost hitting failure.

- Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your leg (just a few inches under the calves) and the front of the leg on top of the machine pad
- Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine
- Position your toes straight
- As you exhale, curl your leg up as far as possible without lifting the upper leg from the pad
- Pause at full contraction
- As you inhale, bring the legs back to the starting position
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

(Warm Up) Barbell RDL

Barbell RDL

3 sets 12 reps each leg
This is more of a stretch and feel movement, than a strength based movement. I want you to choose a weight that’s moderately heavy but still allows for good form and execution. You should NOT pause in between reps. In order to get the most glute and hamstring recruitment, your strides should be long and driven with momentum. Every time you step with your left leg, that counts as one rep!

- Keep your chest up holding two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Walking Lunges

3 sets 15 reps
Your lower body should be fatigued at this point so we won’t be going to failure on this exercise. Instead, I want you to focus on perfecting your form and execution with every rep. Choose a weight that’s moderately heavy but you can complete 15 reps. This doesn’t mean to purposely choose a low weight. You should always be challenging yourself and increasing the weight with each set. Focus on squeezing your glutes hard at the top of each rep!

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, stopping just above the floor

BB Hip Thrust

2 sets 20 reps
Now we’re going to finish off this workout by demolishing your hammies! We only have 2 sets here so it’s going to suck, but it’ll be over soon. I want you to choose a weight that’s moderately heavy for this exercise and with every rep I want you to focus on squeezing your hamstrings for 2 seconds with every rep before coming back up to starting position.

- Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your leg (just a few inches under the calves) and the front of the leg on top of the machine pad
- Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine
- Position your toes straight
- As you exhale, curl your leg up as far as possible without lifting the upper leg from the pad
- Pause at full contraction
- As you inhale, bring the legs back to the starting position
- Complete desired reps then repeat on the opposite side

(Finisher) Single Leg Hamstring Curl

Cardio Of Your Choice

W1/D1 Monday: Glutes & Hamstrings

Day 2 didn’t snooze the bottom! Kicked ass at the gym

W1/D2 Tuesday: Chest, Shoulders & Tri’s

This workout got me sweating the whole time I loved it !!!

W1/D3 Wednesday: Back & Biceps

W1/D4 Thursday: Overall Legs

Rosa

So ready for a rest day! Thanks for a great week of workouts Coach Nat!!

W1/D5 Friday: Shoulders & Glutes

Single leg anything is extremely humbling 🥵

My legs are shaking and I'm feeling the 🔥

W2/D1 Monday: Glutes & Hamstrings

On fire as usual 🔥🔥🏋️‍♂️🏋️‍♂️

Cathy

W2/D2 Tuesday: Chest, Shoulders & Tri’s

Starting to see some progress in my pull-ups! (both strength and confidence 😊).

Stephanie

W2/D3 Wednesday: Back & Biceps

Feeling myself get SO much stronger! Coach, thank you for giving me structure and actually helping me see results 🥹🥹🥹

W2/D4 Thursday: Overall Legs

Felt amazing! Sweat 😅 was going for sure

Killer workout! Week 2 in the books ❤️🏋️‍♂️🏋️‍♂️

W2/D5 Friday: Shoulders & Glutes

A good dose of confidence w this one ✨💪🏼

W3/D1 Monday: Glutes & Hamstrings

Didn’t feel like going to the gym today but these workouts make me feel like a friggin powerhouse!!

Katie Wach

W3/D2 Tuesday: Chest, Shoulders & Tri’s

I feel myself getting stronger and stronger every week because of your program 😭💪

W3/D3 Wednesday: Back & Biceps

Oowww😵‍💫 I challenged myself & I'm thankful I did it

W3/D4 Thursday: Overall Legs

W3/D5 Friday: Shoulders & Glutes

Welcome to Monday and week 4 🔥🔥🔥

Did not complete finisher ran out of time but those walking lunges I got to 50lbs they are on fire

W4/D1 Monday: Glutes & Hamstrings

Feeling like I’m getting the hang of progressive overload after doing these workouts for a little over a month now. Exciting to see that progress!

W4/D2 Tuesday: Chest, Shoulders & Tri’s

Tough one! Went up in weight and drenched in sweat!!! 🔥🔥

W4/D3 Wednesday: Back & Biceps

Nothing better than getting back into it after a week w a spicy leg day!!

W4/D4 Thursday: Overall Legs

W4/D5 Friday: Shoulders & Glutes

Diana

Amazing.. soo good My legs were shaking and I could hardly type my notes and sets 😆

W5/D1 Monday: Glutes & Hamstrings

Running out things to say, these are too good 🥵

W5/D2 Tuesday: Chest, Shoulders & Tri’s

W5/D3 Wednesday: Back & Biceps

Great gym workout.  Had to substitute a few things because of my knees.  Added the row machine for cardio and included core strengthening routine.

JoAnne Eronini

W5/D4 Thursday: Overall Legs

W5/D5 Friday: Shoulders & Glutes

I really enjoy lower body days. Today was not good but I showed up and did what I could.

Danica

W6/D1 Monday: Glutes & Hamstrings

W6/D2 Tuesday: Chest, Shoulders & Tri’s

Good workout.  Forgot to finish recording it yesterday

W6/D3 Wednesday: Back & Biceps

W6/D4 Thursday: Overall Legs

W6/D5 Friday: Shoulders & Glutes

Good work out tonight.  Had to make some adjustments due to my knees but made it through. Hooray!

W7/D1 Monday: Glutes & Hamstrings

W7/D2 Tuesday: Chest, Shoulders & Tri’s

Feeling amazing! Wednesdays, back and biceps is my favorite day 🔥🔥🔥

Had a blast hit a PR 40lbs single arm row

W7/D3 Wednesday: Back & Biceps

This program has definitely been a game changer, I now know I'm getting stronger. The progressive overload log is a treasure in its self.. It challenges you by keeping track of your progress!! Thank you so much ❤️

Well I was excited did the BB back squats without the smith machine. First time I did this I lost my balance and got scared put the bar back in rack and ran away. Today I did all 5 sets!!!!

W1/D1 Monday: Glutes & Hamstrings

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