Name: Playbook - Nathalie Cardona - W8/D1 Monday: Glutes & Hamstrings
Uploaded: 2024-04-01T01:12:01.441Z
Duration: 60 min
Description: W8/D1 Monday: Glutes & Hamstrings

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 35min

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

2 Warm Up Sets 12-15. Your muscles should already be warmed up from the previous movement. The warm up sets in this exercise will serve as a way to gauge your strength for the day.

- Stand tall, holding the handles
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

(Warm Up) Shrug Machine RDL

2 Working Sets of 10-12 reps. Remember, in order to build muscle you need to lift heavy! Your goal for this exercise is going to be to work up to a working set where the weight is challenging you to reach failure at rep 10. If you feel like you can rep out another 4-5 reps then the weight is too low and you should increase for the next week.

- Stand tall, holding the handles
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Shrug Machine 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

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Round 2: so sore and loving it! Missed this program so much!

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

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Round ✌🏼 of this program! Love it so much!!! 💪🏼

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Rosa

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

Kammy

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Single leg anything is extremely humbling 🥵

My legs are shaking and I'm feeling the 🔥

Jeanette

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On fire as usual 🔥🔥🏋️‍♂️🏋️‍♂️

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

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

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Brittany

W2/D4 Thursday: Overall Legs

Felt amazing! Sweat 😅 was going for sure

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

W2/D5 Friday: Shoulders & Glutes

Kimberly

A good dose of confidence w this one ✨💪🏼

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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 😭💪

Savannah

W3/D3 Wednesday: Back & Biceps

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

W3/D4 Thursday: Overall Legs

Yolanda Guy

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

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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!!! 🔥🔥

Danielle

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

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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 🔥🔥🔥

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Had a blast hit a PR 40lbs single arm row

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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!!!!

W8/D1 Monday: Glutes & Hamstrings

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