Name: Playbook - Nathalie Cardona - W4/D1 Monday: Glutes & Hamstrings
Uploaded: 2024-04-01T01:12:01.982Z
Duration: 45 min
Description: W4/D1 Monday: Glutes & Hamstrings

Wendy Farias

Dina

Tatiana

Great - getting stronger, adding more weight

JoAnne Eronini

-Swiss Ball Hamstring Curls 3 sets 12 reps
-DB RDL’s 3 sets 12 reps
-Glute Focused Lunges 3 sets 12 reps each leg
-DB Hip Thrusts 3 sets 15 reps
-Lying DB Leg Curls 3 sets 15 reps

Steady State Cardio of your choice POST WORKOUT: 25 minutes

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Swiss Ball Hamstring Curls

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Db RDL

- Roll your shoulder back and keep your chest up high, and slightly forward
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Glute Focused Lunge (12 each leg)

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

DB hip truster

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Lying Db Hamstring Curls

W4/D1 Monday: Glutes & Hamstrings

Jenny

Tierra

I’m so excited to get started with the Glow Up challenge, especially from the comfort of my own home❣️

Nancy

W1/D1 INTRO VIDEO: Welcome To LFBB HOME 🏠🍑

Kristi

sonya ruybal

I haven’t worked out in 6 months it was harder than what it seemed

Wendy

W1/D1 Monday: Glutes & Hamstrings

I’ve always loved upper body workouts 💪 I will be adding more weight next week. I kept it minimally light since I am getting back into the groove of things.

Daniela

Marisela Guadalajara

Carla

W1/D2 Tuesday: Chest, Shoulders ,Triceps

I LOVE this day. I can’t wait to get my biceps looking shredded

Back from a break and im gladddd… missed thisss!!!

Love it. It was challenging controlling my breathing and working out. My arms and back felt the workout.

Rosa Diaz

W1/D3 Wednesday: Back & Biceps

Rebecca Laurin

W1/D4 Thursday: Overall Legs

Really good workout really enjoyed it. Push myself to the limit.

Lydia

Great way to end the week! Never underestimate the power of a band baby!!

Kammy

Not a bad way to wrap up wk 1. Finishing strong💪

Jeanette

W1/D5 Friday: Glutes & Shoulders

W2/D1 Monday: Glutes & Hamstrings

Luteal phase gets me every time but pushed through any other workout!

It’s the same workout every week. Would like it to be different

Gabreal

W2/D2 Tuesday: Chest, Shoulders ,Triceps

Think I’m turning into an upper body girly!! Thank you for making these the perfect mix of challenging, accessible, and fun!

You think it’s easy but half way through it get harder

Wendy Gonzales

Great workout.  Better form this time. JoAnne

W2/D3 Wednesday: Back & Biceps

Maria

Something about those single leg glute bridges making the lightest weight you used in the entire workout feel like the heaviest 😮‍💨

W2/D4 Thursday: Overall Legs

Brinda

Yeraldi

Valery Bennington

W2/D5 Friday: Glutes & Shoulders

Wow, was sick last week so I took it easy that week. This week workout from home due to kids schedule. However the home version kicked my ass.. Love the feature that allows you to do either home or gym. The home version is just as good ❤️
oooffff

Yolanda Guy

ᴀᴘʀɪʟ

W3/D1 Monday: Glutes & Hamstrings

W3/D2 Tuesday: Chest, Shoulders ,Triceps

Got through it pretty quick w minimal time today - nice to have workouts that provide no excuses!!

Great workout. Need to get heavier weights now.

W3/D3 Wednesday: Back & Biceps

Think I’m out of words to describe how much I love these workouts!!

W3/D4 Thursday: Overall Legs

W3/D5 Friday: Glutes & Shoulders

Did w just bands and still felt that burn!

So good i did 12 lbs for the first time omg!!!

It’s starts off Easy but Man my arms are on FIRE by the end

W4/D2 Tuesday: Chest, Shoulders ,Triceps

W4/D3 Wednesday: Back & Biceps

W4/D4 Thursday: Overall Legs

After cramping all-day 😫 I knew it had to be done. I am glad I did 🍑 🔥.

W4/D5 Friday: Glutes & Shoulders

W5/D1 Monday: Glutes & Hamstrings

W5/D2 Tuesday: Chest, Shoulders ,Triceps

Growth is feeling like you can lift heavier next workout. Thank you for helping me gain confidence, Coach!!

W5/D3 Wednesday: Back & Biceps

Great leg workout! Feeling the burn! 🔥

W5/D4 Thursday: Overall Legs

Honestly I feel drained but I didn’t let that stop me from finishing up this week. 😀

W5/D5 Friday: Glutes & Shoulders

W6/D1 Monday: Glutes & Hamstrings

W6/D2 Tuesday: Chest, Shoulders ,Triceps

I love this workouts! Leave me sore especially if I do it as a drop set! 🔥

W6/D3 Wednesday: Back & Biceps

W6/D4 Thursday: Overall Legs

W6/D5 Friday: Glutes & Shoulders

W7/D1 Monday: Glutes & Hamstrings

W7/D2 Tuesday: Chest, Shoulders ,Triceps

W7/D3 Wednesday: Back & Biceps

Had a headache, so I had to do either just body weight or low weight, but I’m beginning to start to understand the concept of consistency over perfection. Glad I got it done and feeling confident!

W7/D4 Thursday: Overall Legs

W7/D5 Friday: Glutes & Shoulders

W8/D1 Monday: Glutes & Hamstrings

W8/D2 Tuesday: Chest, Shoulders ,Triceps

Rosalina Lugue

W8/D3 Wednesday: Back & Biceps

W8/D4 Thursday: Overall Legs

Woohoo such an amazing workout!! Love the program!

Tammy

8 weeks done! Absolutely loved LFBB Home 💖 Feeling and looking stronger 💪🏼 I recommend it 100%

W4/D1 Monday: Glutes & Hamstrings

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